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| Question | Answer |
| Essential nutrients | Need it for growth and maintenance, we can't make enough of them. |
| Nonessential nutrients | Don't need, body can produce amounts needed. |
| Organic foods | Chemically organic: Carbon in it (carb, protein, lipids, vitamins). Inorganic: No carbon (water/mins) Organic foods: Grown with limited to no additional chemicals |
| Six groups of essential nutrients (not food groups) | Carbohydrates, fats/oils (lipids), protein, vitamins, minerals, water |
| Groups on non-essential nutrients | Alcohol, phytonutrients |
| Macronutrients (nutrients you need a lot of) HENCE MACRO | Carbohydrates, lipids, proteins, water, alcohol |
| Micronutrients | Minerals and vitamins, phytonutrients |
| Primary sources of energy | Carbohydrates and fat |
| Secondary source of energy | Protein |
| Types of carbohydrates in diet | Complex: Fiber and starch Simple: Monosaccharides and disaccharides |
| Digestible and undigestible carbohydrates | Digestible: Starch and disaccarides Undigestable: Fiber and monosaccarides |
| Type of carbohydrate that is absorbed through the intestine wall | Monosaccharides only. Size matters. |
| Lipids | Nutrients that are fat soluble (get along with fats). Nutrients: Cholesterol, fats (fatty acids and trigylcerides) |
| Fats and oils | Nutrients: Fatty acids and trigylcerides only, no cholesterol |
| Who can you not gain weight from even if you overeat in them? | Vitamins, minerals, fiber (because we can't digest or absorb it), and cholesterol Don't have energy, calories |
| Low intensity exercise | Burn more fat less carbs |
| High intensity exercise | More carbs, less fat |
| You do not get energy from all lipids, but you do get energy from all fats | (should make sense to you) |
| Types of Lipids in diet | Cholesterol -Sat. Fat -Animal products (butter included) |
| Types of fats in diet | Vegetable sources, animal products, milk, butter, lard |
| Type of lipid that is absorbed? | Fatty acids |
| Primary purpose of protein in diet | Supports tissue growth, repair, and maintenence |
| Type of protein that is absorbed? | Amino acids |
| Macronutrient recommendations | Carbohydrates: 45-65% Fats: 20-35% Proteins: 10-35% |
| Micronutrients: Vitamins | Fat soluble: ADEK Vitamins A, D, E, and K. Water soluble: Vitamin C and B vitamins |
| Minerals | How much do you need of them? 1) Major Minerals: Needed in amnts more than 100mg/day *Memorize these only. Calcium, sodium, phosphorus, potassium, chloride, magnesium, sulfur 2) Trace minerals: Needed in amnts less than 100mg/day |
| Caloric density | Amount of calories per gram of ____. -Nutrient, food, meal |
| Caloric Density of Nutrients | Carbohydrates 4 kcal/g Protein 4 kcal/g Fat 9 kcal/g Alcohol 7 kcal/g |
| Nutrient Density | Amount of micronutrients per cal. # of micro/# of cals = ___. Easiest way to increase ND is to add Fruits and Vegetables to your diet |
| Energy density | High energy density usually means low nutrient density. Low energy density high nutrient density Nuts can be an exception |
| Cells | Most basic living thing that consumes nutrients and eliminates waste |
| Cell membrane | Made of phospholipids- fatty acids Made of cholesterol ^ these two make up lipids Made of protein- amino acids Made of glycoproteins- amino acids + carbohydrates |
| What does a glycoprotein entail? | Amino acids and carbohydrates |
| Nucleus | DNA is housed. DNA- made from nucleotides, nucleotides made from amino acids. |
| Organelles | Example: Mitochondria, where energy is made within a cell. ALL organelles have a membrane (go back 2 slides to see what made of) In addition: Have enzymes |
| Enzymes | Little machinery that perform tasks in our body. Enzymes proteins, proteins made of amino acids |
| Biological hierarchy | Nutrients -> cells -> tissues -> organs -> organ system |
| Why do we NEED nutrients daily? | Growth, repair, maintenance, energy. Growth and repair certain conditions only |
| What process is everyone going through? | Maintenence |
| Main function of carbohydrates in our life? | Primary: Energy Secondary: Glycoproteins for cell membranes |
| Fats | Lipids, Primary: energy Primary: building things like cell membranes |
| Proteins | Primary: Build things, (enzymes and organelles) Secondary: Energy |
| Digestion | Goal: To break food down to smallest nutrient to absorb, through enzymes Catabolism: breaking down |
| Absorbtion | Getting those smallest nutrient into our body through GI wall |
| Catabolism | Breaking down |
| Anabolism | Building things, we have enzymes to do both |
| Enzymes | Break bonds so we can absorb |
| General enzymes responsible for macronutrient digestion | Carbohydrates- Amylases, break down starch to monosacharrides (they get absorbed) Example of monosacharide = glucose |
| Fats | Lipase responsible. Breaks down: Triglycerides to fatty acids and monoglycerides And cholesterol |
| Protein | Proteases, break down proteins to amino acids |
| Which macronutrient isn't being digested in the mouth? | Protein |
| Stomach | Can digest everything except carbohydrates, hydrochloric acid kills carb enzymes |
| Mucosa cells | In small intestine who is responsible for absorbing nutrients |
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