Nutrition Basics
100 flashcards by MentisLibrary
Macronutrients, vitamins and minerals, fiber, hydration, energy balance, and how to read a nutrition label, plus the eating patterns and regulated label claims behind everyday food choices. Evidence based fundamentals without the fad diet noise.
- What are macronutrients?
- Nutrients needed in large amounts for energy and structure: carbohydrates, protein, and fat
- How many calories per gram does each macronutrient provide?
- Carbohydrates 4, protein 4, fat 9, and alcohol 7 calories per gram
- What is the main role of carbohydrates?
- The body's preferred quick energy source, especially for the brain and high intensity exercise
- What is the difference between simple and complex carbohydrates?
- Simple carbs are sugars digested quickly; complex carbs are starches and fiber digested slowly
- What is dietary fiber?
- Plant carbohydrate the body cannot digest, supporting digestion, fullness, and heart health
- What is the difference between soluble and insoluble fiber?
- Soluble fiber dissolves into a gel that helps lower cholesterol and steady blood sugar; insoluble fiber adds bulk and speeds digestion
- What is the difference between added and naturally occurring sugars?
- Natural sugars come packaged in whole foods with fiber and nutrients; added sugars are put in during processing
- What does protein do in the body?
- Builds and repairs tissue, makes enzymes and hormones, and supports immune function
- What is the RDA for protein?
- 0.8 grams per kilogram of body weight daily for the average adult
- What is a complete protein?
- A protein source containing adequate amounts of all nine essential amino acids
- What are essential amino acids?
- The nine amino acids the body cannot make and must get from food
- What is the difference between saturated and unsaturated fat?
- Saturated fat is solid at room temperature (butter, fatty meat); unsaturated is liquid (olive oil, nuts, fish)
- What is trans fat?
- An artificial fat from partially hydrogenated oils, strongly linked to heart disease
- What are omega-3 fatty acids and where are they found?
- Essential fats supporting heart and brain health, found in fatty fish, walnuts, flax, and chia
- What is dietary cholesterol?
- A waxy substance in animal foods; for most people it affects blood cholesterol less than saturated fat does
- What is the difference between fat soluble and water soluble vitamins?
- Fat soluble vitamins (A, D, E, K) store in body fat; water soluble (B vitamins, C) mostly excrete daily
- What does vitamin A do and where is it found?
- Supports vision, immune function, and skin; found in liver, dairy, and as beta carotene in orange and leafy vegetables
- What does vitamin C do and where is it found?
- Supports collagen formation, immune function, and iron absorption; found in citrus, peppers, strawberries, and broccoli
- What does vitamin D do and how do you get it?
- Enables calcium absorption for bone health; made in skin from sunlight and found in fatty fish and fortified milk
- What does vitamin E do?
- An antioxidant protecting cell membranes from damage
- What does vitamin K do and where is it found?
- Essential for blood clotting and bone health; found in leafy greens like kale, spinach, and broccoli
- What is vitamin B12 and who is at risk of deficiency?
- A B vitamin for nerve function and red blood cells, found almost only in animal products
- What is folate and why does it matter in pregnancy?
- A B vitamin critical for DNA synthesis; adequate folate before and during early pregnancy prevents neural tube defects
- What is the difference between heme and non heme iron?
- Heme iron from animal flesh absorbs well; non heme iron from plants absorbs poorly
- What does iron do and what does deficiency cause?
- Carries oxygen in red blood cells; deficiency causes anemia with fatigue, weakness, and pallor
- What does calcium do and where is it found?
- Builds bone and teeth and enables muscle and nerve function; found in dairy, fortified alternatives, tofu, and greens
- What does potassium do and where is it found?
- Balances fluids and blood pressure, countering sodium; found in bananas, potatoes, beans, and dairy
- What is the recommended daily sodium limit?
- Under 2300 mg per day for most adults, about one teaspoon of salt
- What does magnesium do?
- Supports over 300 enzyme reactions including muscle, nerve, and blood sugar regulation
- What does zinc do?
- Supports immune function, wound healing, and taste; found in meat, shellfish, legumes, and seeds