Nutritional Guidelines Flashcards

1
Q

What are examples of simple carbohydrates?

A
  • Monosaccharides like glucose or fructose
    Dissacharides; combo of 2 monosaccharides like table sugar
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2
Q

What are examples of complex carbs?

A

Polysaccharides (combo of 3 or more monosaccharides) like starch and cellulose

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3
Q

What is starch?

A

Found in corn, grains, beans, potatoes, peas
Easily digestible into monosaccharides
Used for immediate E and stored as glycogen

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4
Q

What is cellulose?

A

Indigestible polysaccharide

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5
Q

What is the glycemic index?

A

Index of digestibility of carbohyrdate source foods:
Low is easy to digest, High is hard to digest
Low examples: green vegetables, milk, apples
Medium examples: wheat bread, bananas, pineapple, white rice
High examples: White bread, potatoes, watermelon

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6
Q

What is a complete protein source?

A

A source of protein that provides all 9 essential amino acids like a serving of chicken breast.

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7
Q

What is an incomplete protein source?

A

A source of protein that only provides some of the 9 essential amino acids like nuts, grains, beans/legumes. Vegetarians and vegans must combine 2 or more sources to get all the amino acids they need.

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8
Q

What are the cellular classifications of fats?

A

Phospholipids, Triglycerides, and cholesterol

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9
Q

What do triglycerides do?

A

Store E in fat cells, hold fat soluble vitamins

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10
Q

What do phospholipids do?

A

provide hydrophobic part of cell membranes.

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11
Q

What does cholesterol do?

A

Make up cell membranes and transform into vitamin D

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12
Q

What are saturated fats?

A

Fats that are solid at room temp
Can clog arteries in excess
Examples: trans fats, coconuts, cheese, palm oil

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13
Q

What are unsaturated fats?

A

Fats that are liquid at room temp
Omega 3 (can’t be made in body); from fish, flax seeds, walnuts
Examples: nuts and seeds, avocados, vegetable oils

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14
Q

Why are minerals important?

A

Can’t be made in body, maintain normal physiological functions

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15
Q

What does calcium do for the body?

A

Make up bones and teeth
Muscle contractions/NS function

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16
Q

What does phosphorus do for the body?

A

Makes up E molecule (ATP)
Makes up DNA, hormones, and enzymes