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X: HEA 110: Personal Health & Wellness > 10: Nutrition - Eating for a Healthier You > Flashcards

10: Nutrition - Eating for a Healthier You Flashcards

1
Q

the physiological impulse to seek food

A

hunger

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2
Q

the constituents of food that sustain humans physiologically - water, proteins, carbohydrates, fats, vitamins, and minerals

A

nutrients

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3
Q

the learned desire to eat - normally accompanies hunger but is more psychological than physiological

A

appetite

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4
Q

the science that investigates the relationship between physiological function and the essential elements of foods eaten

A

nutrition

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5
Q

the process by which the body breaks down foods into smaller compounds and either absorbs or excretes them

A

digestive process

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6
Q

a set of recommended intakes for each nutrient published by the Institute of Medicine - RDAs, AIs, ULs, and AMDRs

A

Dietary Reference Intakes (DRIs)

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7
Q

daily nutrient intake levels that meet the nutritional needs of 97-98% of healthy individuals

A

Recommended Dietary Allowances (RDAs)

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8
Q

daily intake levels assumed to be adequate for most healthy people but haven’t been researched enough to be RDAs

A

Adequate Intakes (IAs)

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9
Q

highest amounts of a nutrient that an individual can consume daily without risking adverse health effects

A

Tolerable Upper Intake Levels (ULs)

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10
Q

ranges of protein, carbohydrate, and fat intake that provide adequate nutrition and are associated with a reduced risk of chronic disease

A

Acceptable Macronutrient Distribution Ranges (AMDRs)

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11
Q

unit of measure that indicates the amount of energy obtained from a particular food

A

calorie

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12
Q

abnormal depletion of body fluids, typically as a result of lack of water

A

dehydration

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13
Q

large molecules made up of chains of amino acids - essential constituents of all body cells

A

proteins

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14
Q

the nitrogen-containing building blocks of protein

A

amino acids

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15
Q

the nine basic nitrogen-containing building blocks of protein that must be obtained from foods

A

essential amino acids

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16
Q

proteins that contain all nine of the essential amino acids

A

complete proteins

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17
Q

proteins that lack one or more of the essential amino acids

A

incomplete proteins

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18
Q

basic nutrients that supply the body with glucose, the energy form most commonly used to sustain normal activity

A

carbohydrates

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19
Q

a carbohydrate made up of only one sugar molecule or of two sugar molecules bonded together (simple sugars)

A

simple carbohydrates

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20
Q

a sugar that is not broken down further during digestion (fructose, glucose)

A

monosaccharides

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21
Q

combinations of two monosaccharides (lactose, maltose, sucrose)

A

disaccharides

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22
Q

AKA polysaccharide - a carbohydrate that can be broken down during digestion into monosaccharides or disaccharides

A

complex carbohydrates

23
Q

polysaccharides that are the storage forms of glucose in plants

A

starches

24
Q

the polysaccharide form in which glucose is stored in the liver and, to a lesser extent, in muscles

A

glycogen

25
Q

the indigestible portion of plant foods that helps to move food through the digestive system and softens stools by absorbing water

A

fiber

26
Q

grains that are milled in their complete form and therefore include the bran, germ, and endosperm, with only the husk removed

A

whole grains

27
Q

the most common form of fat in our food supply and in the body - made up of glycerol and three fatty acid chains

A

triglycerides

28
Q

basic nutrients composed of carbon and hydrogen atoms - needed for the proper functioning of cells, insulation of body organs against shock, maintenance of body temperature, and healthy skin and hair

A

fats

29
Q

a substance that, like fats, is not soluble in water - though essential to functioning, it can accumulate on the inner walls of blood vessels and cause issues

A

cholesterol

30
Q

compounds that facilitate the transport of cholesterol in the blood to the liver for metabolism and elimination from the body - a high level is desirable

A

high-density lipoproteins (HDLs)

31
Q

compounds that facilitate the transport of cholesterol in the blood to the body’s cells - a low level is desirable

A

low-density lipoproteins (LDLs)

32
Q

fats that are unable to hold any more hydrogen in their chemical structure - derived mostly from animal sources, are solid at room temperature, less desirable

A

saturated fats

33
Q

fats that have room for more hydrogen in their chemical structure - derived mostly from plants, liquid at room temperature, more desirable

A

unsaturated fats

34
Q

fatty acids that are produced when polyunsaturated oils are hydrogenated to make them more solid - used in margarines, deep-fried foods, and baked goods - unhealthy for consumption

A

trans fatty acids

35
Q

essential organic compounds that promote metabolism, growth, and reproduction - help to maintain life and health

A

vitamins

36
Q

inorganic, indestructible elements that aid physiological processes (sodium, potassium, calcium, etc.)

A

minerals

37
Q

primary mineral component of bones and teeth, essential for muscle contraction, nerve transmission, blood clotting, acid-base balance - found in milk and dairy products

A

calcium

38
Q

B vitamin necessary for DNA synthesis in body cells - essential for proper cell division during embryonic development in pregnancy, can cause issues if not present

A

folate

39
Q

mineral necessary for the regulation of blood pressure and volume - found in salt, can contribute to heart disease if consumed in excess

A

sodium

40
Q

a condition that results from the body’s inability to produce adequate hemoglobin, leading to tiredness - can result from iron-deficiency

A

anemia

41
Q

foods that are believed to have specific health benefits beyond their basic nutrients

A

functional foods

42
Q

substances that are believed to protect against oxidative stress and resultant tissue damage

A

antioxidants

43
Q

naturally occurring non-nutrient plant chemicals that are believed to have beneficial health effects

A

phytochemicals

44
Q

items on food and supplement labels that identify how much of each listed nutrient or other substance a serving of food contributes to a 2,000 calorie/day diet

A

%DVs (percent daily values)

45
Q

a person who follows a diet that excludes some or all animal products

A

vegetarian

46
Q

products taken by mouth and containing dietary ingredients such as vitamins and minerals that are intended to supplement existing diets

A

dietary supplements

47
Q

eating with an awareness of how enjoyable eating can be how food affects your body, feelings, and mind - not mindlessly consuming processed foods

A

mindful eating

48
Q

grown without use of toxic and persistent pesticides, chemicals, or hormones - avoids negative health effects of these chemicals

A

organic

49
Q

a person who primarily eats food grown or produced locally (in close proximity to home)

A

locavore

50
Q

overreaction by the immune system to normally harmless proteins in foods, which are perceived as allergens - body produces antibodies, triggering allergic symptoms

A

food allergy

51
Q

an inherited immune disorder that causes malabsorption of nutrients from the small intestine and is triggered by the consumption of gluten, a protein found in certain grains

A

celiac disease

52
Q

adverse effects that result when people who lack the digestive chemicals needed to break down certain substances eat those substances

A

food intolerance

53
Q

foods derived from organisms whose DNA has been altered through genetic engineering techniques

A

genetically modified (GM) foods

X: HEA 110: Personal Health & Wellness (12 decks)

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