Nutrients Quiz Flashcards

Questions and Answers

What are the six nutrients?

Carbohydrates, fats, proteins, vitamins, minerals, water.

Which nutrients provide energy?

Carbohydrates, fats, and proteins.

Which nutrients regulate bodily functions?

Vitamins, minerals, and water.

Which nutrient is our main energy source?

Carbohydrates. Signup and view all the answers

Which nutrient creates and builds body tissue?

Proteins. Signup and view all the answers

What should 60% of our calories come from?

Carbohydrates. Signup and view all the answers

What should 30% of our calories come from?

Fats. Signup and view all the answers

What should 10% of our calories come from?

Proteins. Signup and view all the answers

What are the two types of carbohydrates?

Simple and complex. Signup and view all the answers

What are the two types of proteins?

Complete and incomplete. Signup and view all the answers

How many calories do carbohydrates give per gram?

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How many calories do fats give per gram?

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How many calories do proteins give per gram?

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What are the two types of complex carbohydrates?

Starch and fiber. Signup and view all the answers

What are the two types of fiber?

Soluble and insoluble. Signup and view all the answers

What type of fat is solid at room temperature?

Saturated. Signup and view all the answers

What does a diet high in saturated fats lead to?

Increased risk of heart disease. Signup and view all the answers

How can you tell a fat is unsaturated versus saturated?

If it’s found in plant oils, it’s unsaturated; if it’s found in animal products or tropical oils, it’s saturated. Signup and view all the answers

Where are the two places cholesterol is found/produced?

Found in animal products and produced by the liver. Signup and view all the answers

What are the two forms of cholesterol?

HDL and LDL. Signup and view all the answers

Which type of cholesterol is good and which is bad?

HDL is good, LDL is bad. Signup and view all the answers

What do trans fats do for store products?

Increase shelf life. Signup and view all the answers

Are trans fats good or bad, and why?

Bad because they increase LDLs and lower HDLs. Signup and view all the answers

What are the two types of amino acids?

Essential and non-essential. Signup and view all the answers

Where do we get essential amino acids?

From our diet. Signup and view all the answers

Where do we get non-essential amino acids?

Our body makes them. Signup and view all the answers

Define complete proteins.

Contain all essential amino acids and come from animal products. Signup and view all the answers

Define incomplete proteins.

Must be combined with others to form complete proteins and come from plants. Signup and view all the answers

What happens when there's too much protein in the diet?

Part of it is excreted as waste, while the rest is converted into glucose and stored as glycogen. Signup and view all the answers

What happens when there's too little protein in the diet?

Muscle is broken down for energy. Signup and view all the answers

What vitamins are fat soluble?

A, D, E, and K. Signup and view all the answers

What vitamins are water soluble?

C and B-complex. Signup and view all the answers

What disease does a lack of calcium lead to?

Osteoporosis. Signup and view all the answers

What disease does a lack of iron lead to?

Anemia. Signup and view all the answers

What is water used for in the body?

Digesting food, regulating temperature, removing wastes, cushioning sensitive body parts, carries dissolved nutrients throughout the body. Signup and view all the answers

What should my max sodium intake be?

2,300 mg. Signup and view all the answers

What is my max sodium intake after the age of 51?

1,500 mg. Signup and view all the answers

What disease can arise from too much sodium?

Hypertension. Signup and view all the answers

What disease can arise from too much consumption of high fructose corn syrup?

Diabetes. Signup and view all the answers

What should my max calorie intake from saturated fats be?

10% of my daily value. Signup and view all the answers

What should my max intake of dietary cholesterol per day be?

300 mg. Signup and view all the answers

What are 7 foods and nutrients to increase?

Stay within your calorie needs, increase vegetable and fruit intake, eat a variety of vegetables. Signup and view all the answers

Study Notes

Nutrients Overview

Six essential nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.
Energy-providing nutrients include carbohydrates, fats, and proteins.

Energy Sources

Carbohydrates serve as the primary energy source for the body, accounting for 60% of caloric intake.
Fats should comprise 30% of calorie intake, while proteins should make up 10%.

Carbohydrates

Two types: simple carbohydrates (sugars) and complex carbohydrates (starch and fiber).
Complex carbohydrates further divide into starches and fibers.

Proteins

Protein types include complete proteins (contain all essential amino acids from animal sources) and incomplete proteins (need pairing to make complete proteins, primarily from plants).
Proteins are vital for body tissue building and repair.

Caloric Values

Carbohydrates and proteins each provide 4 calories per gram.
Fats provide 9 calories per gram.

Fats

Types of fats: saturated (solid at room temperature) and unsaturated (liquid at room temperature).
A diet high in saturated fats raises the risk of heart disease.
Trans fats can extend shelf life of products but are considered harmful as they raise LDL and lower HDL cholesterol levels.

Cholesterol

Cholesterol is found in animal products and produced by the liver.
Two forms of cholesterol: HDL (good) and LDL (bad).
Higher HDL levels are beneficial, while elevated LDL levels are harmful.

Amino Acids

Two categories: essential amino acids (obtained from food) and non-essential amino acids (produced by the body).

Vitamins and Minerals

Fat-soluble vitamins: A, D, E, and K; water-soluble vitamins: C and B-complex.
Calcium deficiency can lead to osteoporosis; iron deficiency can cause anemia.

Water Functions

Crucial for digestion, temperature regulation, waste removal, cushioning, and nutrient transport.

Sodium Intake

Recommended maximum sodium intake: 2,300 mg; 1,500 mg after age 51 to prevent hypertension.

Dietary Risks

Excessive sodium intake can lead to hypertension.
High fructose corn syrup consumption may increase the risk of diabetes.

Dietary Recommendations

Maintain caloric needs, increase intake of vegetables and fruits, and consume a variety of vegetables.
Limit saturated fat intake to a maximum of 10% of total daily calories.
Daily cholesterol intake should not exceed 300 mg.

Summary of Key Points

Proper nutrient distribution is vital for health and energy management.
Understanding the types of nutrients and their functions supports informed dietary choices.
Maintaining moderation in the consumption of fats, sugars, and sodium is critical for long-term health.

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Description

Test your knowledge on essential nutrients with these flashcards! From carbohydrates to vitamins, this quiz covers the six main nutrients, their roles, and which provide energy. Perfect for students studying nutrition or anyone looking to enhance their understanding of healthy eating.