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L3 A&P - UNIT 2 - S1
Section 1: The principles and key guidelines of nutrition
| Question | Answer |
|---|---|
| an individual's food intake and habits is known as ? | diet |
| food intake that promotes correct and optimal operation of the structures and systems of the body is called | Healthy eating |
| eating foods of different types in amounts and levels that keep the body operating close to optimal level is called | Balanced diet |
| Carbohydrates, Proteins, Fats (lipids) are known as | Macronutrients |
| Vitamins, Minerals are known as | Micronutrients |
| Vitamins and minerals are classed as micronutrients because ? | they are needed in small amounts |
| Chemically, there are how many classes of nutrients ? | six |
| Name the 6 classes of nutrients | Carbohydrates, Proteins, Fats (lipids), water, Vitamins and minerals |
| All proteins are made from building blocks called | amino acids |
| All proteins are made from building blocks called amino acids how many are there in total ? | 20 |
| Animal and plant cells join amino acids together to form ? | peptides |
| The basic structure of protein is a chain of | amino acids |
| Every cell in the human body contains | protein |
| Protein is also found in all body fluids except ? b&u | bile & urine |
| When proteins are digested, what are left ? AA | amino acids are left |
| Amino acids are classified into three groups name them E/NE/C | essential, non-essential and conditional. |
| which amino acids cannot be made by the body, and must be supplied by food | essential |
| which amino acids are made by the body from essential amino acids or in the normal breakdown of proteins | non-essential |
| which amino acids are usually not essential, except in times of illness and stress | conditional |
| It is advisable to not eat more than how many eggs per week ? | 4 |
| how many servings of protein-rich food will meet the daily needs of most adults | 2 to 3 |
| The recommended serving sizes for protein are for non veggy: | a portion of cooked lean meat, poultry, or fish about the size of a deck of playing cards |
| The recommended serving sizes for protein are for veggy: | half cup of cooked dried beans, one egg or two tablespoons of peanut butter |
| which is a protein in the eye which is used for vision ? R | rhodopsin |
| iron is stored in the liver as a complex with the protein ? F | ferritin |
| which type of proteins form the main framework of many body components. They are present in muscle tissue and keratin in the skin. ? SP | Structural proteins |
| which type of proteins/hormones are used to regulate body processes, e.g. enzyme reactions. Other examples are bloodsugar control and using white blood cells to fight infection ? HP | Homeostatic proteins |
| which type of proteins are a useable energy source, especially for endurance or fasting. They can be converted into glucose, fatty acids or ketones to help produce ATP ? FP | Fuel proteins |
| Anabolism = | to build up |
| Catabolism = | to break down into smaller units |
| The anabolic phase mostly occurs during ? | rest |
| The catabolic phase mostly occurs when ? | to some extent all of the time |
| What should be a major part of every meal consumed ? | protein |
| A good way to calculate protein requirements is ? | grams per kilogram of body weight |
| Estimated upper adult limit of protein (grams of protein per kilogram body mass) is ? | 2g |
| How many calories per 1 gram of protein | 4 calories |
| How many calories per 1 gram of carbs | 4 calories |
| Name three basic categories of carbohydrates ? | Simple carbohydrates – ‘sugar’. Complex carbohydrates – ‘starches’. Non-starch polysaccharides (NSP) – ‘fibre’. |
| what energy source can be converted more readily (than proteins or fats) into glucose, which is the form of sugar that's transported and used by the body. | Carbohydrates |
| All carbohydrates are made up of molecules or units called | saccharides |
| saccharides are units or molecules of sugar that make up what ? | carbohydrate |
| Simple carbohydrates are known as ? | Sugar |
| complex carbohydrates are known as ? | Starches |
| Non-starch polysaccharides (NSP) carbohydrates are known as ? | Fibre |
| as intensity of activity increases the contribution from the fuel source ???? decreases as the fuel source ??????????? increases ? | fats diminishes and contribution from carbohydrates increases. |
| which two energy sources contribute significantly to energy requirements. | Carbohydrates and fats |
| Glucose may enter the adipose tissue (fat tissue) to help store what ? | fat |
| what is Ultimately sent to the liver, muscles or used immediately as a fuel ? DC | Dietary carbohydrate |
| which type of carbohydrates known as sugars include monosaccharides and disaccharides ? | Simple |
| which vitamins is particularly important because we can’t utilise carbohydrate without them | vitamin b |
| which food provides its own vitamin and mineral requirements for the body ? | Fresh fruit |
| Heavily refined and processed foods still provide us with energy, but without the required ? | vitamins |
| which type of food is often referred to as an ‘anti-nutrient’. | refined carbohydrates |
| Simple carbohydrates = Carbohydrates known as sugars that include ? M&D | monosaccharides and disaccharides |
| monosaccharides contain how many molecules or units of sugar ? | Mono = one |
| disaccharide contain how many molecules or units of sugar joined together ? | Di = two |
| as intensity of activity increases what happens to the contribution from fats & Carbohydrates ? | Fat contribution diminish whilst Carbs increases |
| what vitamin is need to utilise carbohydrate | Vitamin B |
| which type of Carbohydrate is composed of sugar molecules linked together in straight or branching chains | Complex carbohydrates |
| What are the two types of complex carbohydrate ? R/U | Refine & Unrefined |
| multiple molecules of glucose are called | polysaccharides |
| White bread, white pasta, cakes, biscuits, pastries, white rice, rice cakes are types of which complex carbohydrate | Refined |
| Wholemeal or whole grain products, whole grain rice, frozen/fresh vegetables, pulses, quinoa are types of which complex carbohydrate | UnRefined |
| which fibre is found in the outer protective layer of plants ? IF | Insoluble fibre |
| which fibre is found in the inner part of plants ? SF | Soluble fibre |
| Unrefined wheat, bran, rye, rice and most other grain are all types of which fibre ? IF | Insoluble fibre |
| Barley, broccoli, prunes, apples, citrus fruits and oats are all types of which fibre ? SF | Soluble fibre |
| Fits & Oils are often referred to as ? L | Lipids |
| lipids that are liquid at room temperature ? | Oils |
| lipids that are solid at room temperature ? | Fats |
| what two gases are commonly found in dietary lipids ? H&O | hydrogen and oxygen |
| 1 gram of fat = how many calories | 9 |
| what sheath is an insulating layer that surrounds an axon, It is made up of protein and fatty substances. This myelin sheath allows electrical impulses to transmit quickly and efficiently along the nerve cells | Myelin Sheath |
| which group of organic molecules, most of which do not dissolve in water ? L | Lipids |
| Transportation, storage and utilisation of fat soluble vitamins A, D, E, K. is the job of which compound ? L | Lipids |
| which compound is responsible for the storage of energy within the adipose tissue. L | Lipids |
| which compound is responsible for the Formation of virtually all cell membranes ? L | Lipids |
| which compound Constitutes the majority of CNS and spinal cord ? L | Lipids |
| What are the 3 types of fatty acids ? M/P/S | Monounsaturated. Polyunsaturated. Saturated. |
| what acid is an organic molecule made up of a chain of carbons linked to hydrogens with an acid group at one end ? F | Fatty |
| Despite long-standing assertions to the contrary, which organ can use fatty acids as a source of fuel ? B | the brain |
| what do Fatty acids naturally occur as ? T | triglycerides |
| which naturally occurring chemical us used in improving hydration and performance in athletes ? G | Glycerol |
| which acids importantly help rid the arteries of cholesterol build-up ? F | Fatty |
| which acids help to assist the adrenal and thyroid glands, which may also help regulate weight ? F | Fatty |
| How are fatty acids produced ? | From the breakdown of Fats |
| containing both carbon and hydrogen molecules is known as ? O | Organic |
| which acids are not highly soluble in water and can be used for energy by most types of cell | Fatty |
| what is the major form of lipid in food and in the body is known as a ? T | triglyceride |
| what consists of three fatty acids attached to a glycerol molecule | triglyceride |
| what type of fats are - (Animal sources) Meat (beef, pork, lamb, venison), poultry (chicken, duck), dairy (milk, cheese yoghurt, cream, butter), eggs ? S | Saturated fat |
| what type of fats are - (Non-animal sources) palm oil, coconut oil ? S | Saturated fat |
| a fatty acid in which the carbon atoms are bound to as many hydrogens as possible is a ? S | Saturated fatty acid |
| which fatty acid chain of carbon atoms is fully ‘saturated’ with hydrogen atoms ? S | Saturated fatty acid |
| which fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain ? S | Saturated fatty acid |
| Unsaturated fats come in two main categories ? M&P | monounsaturated and polyunsaturated |
| which unsaturated fat has: a single double bond – single bend in molecule | Monounsaturated |
| which unsaturated fat has: several double bonds – several bends in molecule. | Polyunsaturated |
| Which fat derived from plant and some animal sources, especially fish, which is liquid at room temperature ? U | Unsaturated |
| which fats are considered the 'healthy' fats and they're important to include as part of a healthy diet. These fats help reduce the risk of high blood cholesterol levels and have other health benefits when they replace saturated fats in the diet | Unsaturated fats |
| which animal product contains both saturated and unsaturated fats | meat |
| which fat may contribute to reduced blood cholesterol levels ? unsaturated or saturated | Unsaturated fats |
| Olives/olive oil. Lard. Beef dripping. Peanut oil. Rapeseed oil. Avocado. Nuts. Seeds are all sources of which saturated fat type ? M | Monounsaturated |
| which fatty acids has only one double bond (This means the molecule has a single bend in it) | Monounsaturated fatty acids |
| diets high in which fats have been shown to lower both LDL cholesterol and plasma triglycerides, and are therefore thought to reduce the risk of coronary heart disease ? M | Monounsaturated |
| which fatty acids contain Omega-3 & Omega 6 fatty acids ? P Omega-6 f | Polyunsaturated |
| which fats are saturated with hydrogen atoms ? S | Saturated |
| which fatty acids are long chains of carbon atoms, and they posses more than one double bond ? P | Polyunsaturated |
| which two main types of polyunsaturated fats are considered essential fatty acids because the body isn’t able to synthesise them itself ? O&O | Omega-3 and Omega-6 |
| which fatty acids are very specific to the functioning of the cell and must be eaten in the required amounts to promote good health ? O&O | Omega-3 and Omega-6 |
| Which fats are liquid vegetable oils made creamy when manufacturers convert some of the unsaturated fats into saturated ones through a process called "hydrogenation." | Hydrogenated fats |
| Another name for hydrogenated fats ? TF | Trans fats |
| where is cholesterol made ? L | in the liver |
| cholesterol is a type of what ? BF | Blood fat |
| what are blood fats known as ? | lipids |
| if dietary cholesterol is low what does the body do ? | make its own |
| what completely encase lipids for transport in the blood | Lipoproteins |
| what are Lipoproteins made from ? | lipids + protein |
| which vital component of cell membranes functions include: production of steroid hormones, synthesis of bile acids and synthesis of vitamin D. | Cholesterol |
| What are the three types of lipoprteins via cholesterol ? | Very low density lipoproteins (VLDL) - Low density lipoproteins (LDL) - High density lipoproteins (HDL) |
| which lipoproteins (cholesterol) is synthesised by the liver, contains cholesterol and triglycerides, transports triglycerides into adipose tissue. | Very low density lipoproteins (VLDL) |
| which lipoproteins (cholesterol) is formed from VLDLs once they have unloaded most of their triglycerides, transport the remaining cholesterol to cells throughout the body that are in need. | Low density lipoproteins (LDL) |
| which lipoproteins (cholesterol) is synthesised by the liver, transports excess cholesterol from the tissues and blood back to the liver. | High density lipoproteins (HDL) |
| Not all saturated fats are bad for you ? TRUE/FALSE | TRUE |
| which fats shuold be avoided in the diet | trans fats |
| which vitamins (Micronutrients) are fat soluble | A D E K |
| which vitamins (Micronutrients) are water soluble | B C |
| what are all vitamins synthesised by ? | plants |
| which vitamins can only be absorbed, transported and utilised in the presence of fat | Vitamins A, D, E, and K |
| which vitamin deficiency will affect the body's capacity to produce necessary hormones like testosterone, oestrogen and cortisol. | vitamin A |
| which vitamins are absorbed, transported and utilised within water | vitamins B + C |
| which vitamins cannot be stored within the body in any great quantity and therefore we need to include them daily in our diet if we are to avoid an eventual deficiency resulting in ill health | vitamins B + C |
| A diet high in refined simple carbohydrates containing an excess of sucrose will eventually lead to which vitamin deficiency | vitamins B + C |
| which micronutrients build strong bones and teeth. Control body fluids inside and outside cells. ? M Turn food into energy. | minerals |
| which four elements are present in common organic molecules. ? C/H/N/O | carbon, hydrogen, nitrogen and oxygen |
| Minerals in order of abundance in the human body include the seven major minerals are ? C/P/P/S/S/C/M | calcium, phosphorus, potassium, sulphur, sodium, chlorine, and magnesium. |
| Important ‘trace’ or minor minerals, necessary for mammalian life, include ? I/C/C/Z/M/I/S | iron, cobalt, copper, zinc, molybdenum, iodine, and selenium. |
| Which are the two Essential minerals ? C/I | calcium and iron |
| What are the substances that slow down oxidative damage that occurs in the human body. A | Antioxidants |
| citrus fruits, green veg, peppers, tomatoes, potatoes are good sources of which vitamin ? | C |
| unrefined veg oils, egg yolks, whole grains, almonds, nuts, green leafy veg are good sources of which vitamin ? | E |
| oysters, ginger root, lamb, nuts , grains, eggs, peas are a good source of which mineral ? | Zinc |
| grains, meat, fish, brazil nuts, shellfish, dairy are a good source of which mineral ? | Selenium |
| The digestive system can be seen as the body’s own food processing factory. It provides which two critical functions of nutrients ? D&A | digestion and absorption of nutrients |
| which muscular organ which is attached to the hyoid bone and the mandible. | The tongue |
| what tube passes through the chest, on its way to the stomach, it lies between the windpipe (trachea) and spinal cord and is also known as the gullet ? O | oesophagus |
| how long roughly in cm is the oesophagus in an adult | 26cm |
| The top of which organ is connected to the oesophagus. The other end is connected to the first part of the small bowel ? | the stomach |
| what is the name given to the small bowel ? | the duodenum |
| The average length of the small intestine (in metres) in an adult is ? | 7M |
| what digestive organ is divided into three parts; the duodenum, the jejunum and the ileum ? SI | small intestine |
| which organ lies across your body where your ribs meet at the bottom of your breastbone, just behind your stomach. It is about six inches long and shaped like a leaf ? | pancreas |
| which organ is a small, hollow, pear-shaped pouch about 8cm long and about 2.5cm wide. It lies underneath the right side of your liver in your upper abdomen ? | gallbladder |
| what is the second largest organ in the body after the skin. It is found below your right lung and is protected by the lower ribs on that side, divided into two main lobes; the larger right lobe and smaller left lobe | the liver |
| which digestive organ extends from the end of the ileum to the anus and is about 1.5 meters long. It forms an arch ? LI | large intestine |
| what in the mouth begins to break down larger carbohydrate molecules & contains the enzyme salivary amylase ? | Saliva |
| what receives food in the digestive system after being swallowed and pushes it to the oesophagus | Pharynx |
| what pushes food into the stomach using peristalsis (the waves of involuntary muscle contractions that transport food, waste matter or other contents) | Oesophagus |
| waves of involuntary muscle contractions that transport food, waste matter or other contents are known as ? P | peristalsis |
| Gastric juices in the stomach contain acid and enzymes | Stomach |
| what acid in the stomach kills bacteria ? H | Hydrochloric acid |
| which enzyme in the stomach breaks proteins into shorter chain peptides. | Pepsin |
| By which process is Digested food able to pass into the blood vessels in the wall of the intestine ? | diffusion |
| which digestive organ receives bile juice and pancreatic juice ? SI | Small intestine |
| which enzyme breaks fat into fatty acids. | Lipase |
| which enzyme breaks carbohydrate into glucose | Amylase |
| which enzyme breaks proteins into amino acids | Trypsin |
| which digestive organ secretes pancreatic juice containing digestive enzymes that help the absorption of nutrients and the digestion. These enzymes help further break down carbohydrates, proteins, and lipids | Pancreas |
| which digestive organ is a storage reservoir for bile acids before they are released into the small intestine. ? G | Gallbladder |
| which digestive organ doesn't have food passed through it. It produces bile, which aids in digestion via the emulsification of lipids. | Liver |
| which digestive organ absorbs any remaining water, vitamins and minerals. Bacteria produce some vitamins and fight infection in the intestine ? LI | Large intestine |
| which fats aid in weight loss, reduce heart disease risk, lower blood sugar and even lower cholesterol. These fats can be found in olive oil, nuts, pesto, seafood and avocados ? UF | unsaturated fats |
| Adult males calories per day guide is ? | 2550 |
| Adult females calories per day guide is ? | 1950 |
| what % in calories should your minimum daily carb intake be ? | 50% |
| what % in calories should your max daily fat intake be ? | 35% |
| How many grams minimum should your daily protein intake be ? | 55g |
| How many portions of fish should be eaten per week ? | 2 ( 1 oily) |
| How many portions of "oily" fish should be eaten per week ? | 1 |
| what food group should your meals be based on ? S | Starchy |
| how much salt should be eaten per day max in grams ? | 6 |
Created by:
LeeNelson
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