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Health Education 110 > Chapter 5 > Flashcards

Chapter 5 Flashcards

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0
Q

Essential nutrients

A

Substances you body needs by eating

- proteins, fats, carbohydrates, vitamins, water, minerals

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1
Q

Nutrition

A

Science of food and how the body uses it

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2
Q

Micronutrients

A
  • essential nutrients needed in small amounts

- vitamins and minerals

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3
Q

Macronutrients are a part of essential nutrients. What are they?

A
  • essential nutrients needed in large amounts
  • carbohydrates
  • fats
  • proteins
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4
Q

How does your body take in nutrients?

A

Through digestion - breaking down foods in compounds to be absorbed

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5
Q

the energy in foods is expressed as kilocalories. What are kilocalories?

A

Energy content in food

- represents the amount of heat needed to raise the temperate of one litre of water by one degree

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6
Q

True or false: alcohol provides energy

A

True

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7
Q

Of 6 essential nutrients, ony 3 supply energy

A

Fat, protein, carbohydrates

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8
Q

What are amino acids?

A

They make up proteins

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9
Q

What are proteins made up of?

A

Made up of amino acids that contain carbon, hydrogen, oxygen, and nitrogen

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11
Q

When are proteins considered complete? examples?

A

If they supply all essential amino acids in adequate amounts
- meat, fish, poultry, eggs, milk, cheese

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12
Q

When are proteins considered incomplete?

A

if they supply amino acids in low amounts

- legumes

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13
Q

What are legumes?

A

legumes are vegetables such as peas and beans

- rich in fibre and smaller sources of protein

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14
Q

Reccomended amount of protein needed

A

0.8k of bodyweight

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15
Q

What happens to extra protein in the body?

A
  • synthesized into fat for energy storage

- strains kidneys

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16
Q

Protein rich foods are often

A

rich in fat as well

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17
Q

fats stored in body represent…

A

usable energy

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18
Q

two kinds of essential fats (both polyunsaturated)

A

linoleic acid and alpha linolenic acid

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19
Q

Tryglyceride

A

glycerol and three fatty acids

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20
Q

Different structures in tryglyceride result in..

A

different kinds of fats

ex) unsaturated, monounsaturated, polyunsaturated, or saturated

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21
Q

Food fats containing large amounts of saturated fatty acids are usually found in foods like…

A

red meats, homogenized milk, cheese, hot dogs, and lunch meats

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22
Q

food fats containing large amounts of monounsaturated and polyunsaturated fatty acids usually come from…

A

plant sources and are liquid at room temperature

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23
Q

Examples of monounsaturated fatty acids

A

olive oil , canola oil, peanut oils

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24
Q

Examples of polyunsatturated fatty acids

A

soybean oil, corn oil, cottonseeed oil

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25
When unsaturated vegetable oils undergo the process of hydrogenation, what is created?
a mixture of saturated and unsaturated fatty acids | - also trans fatty acids
26
trans fatty acids
a type of unsaturated fatty acid produced during hydrogenation
27
How do saturated and trans fatty acids affect cholesterol?
raise blood levels of LOW DENSITY LIPOPROTEIN (LDL) BAD CHOLESTEROL - increase risk of heart disease
28
how do unsaturated fatty acids affect cholesterol?
LOWER LIPOPROTEIN (LDL)
29
How do monosaturated fatty acids affect cholesterol?
increase levels of High Density Lipoproteins (HDL) GOOD CHOLESTEROL
30
best way to reduce saturated fat in diet
reduce intake of meat and full fat dairy products
31
best way to lower trans fat intake
stop eating fat deep fried/ processed foods you fuck
32
Omega 3 Fatty ACids
polyunsaturated fatty acids commonly found in fish oils - beneficial to cardiovascular health - contain alpha linolenic acid
33
most polyunsaturated fats consumed are..
omega 6 fatty acids | - contain linoleic acid
34
Carbohydrates are needed in diet to...
supply energy to blood cells
35
in moments of extreme deprivation, when diet lacks proteins and carbohydrates,
the body catabolizes itself
36
carbohydrates are divided into two groups
simple and complex
37
simple carbs
- provide sweetness in foods - found in fruits - broken down into glucose
38
complex carbs
- starches and fibres
39
Glucose -
simple sugar in the body used as basic fuel
40
Glucose is stored as ..
glycogen
41
After a snack, glucose levels ...
rise and fall
42
High Glyemic Index is indicated in foods that....
that have rapid effect on blood glucose levels
43
most unrefined foods: what kind of energy density do they have? what kind of glycemic index do they have?
low energy density | - low to moderate glycemic index
44
What does fibre do?
gives ammo to poop and helps our body shit out other things
45
4 Kinds of Fibres
Dietary Fibre Functional Fibre Soluble (viscous) fibre insoluble fibre
46
Dietary Fibre
non digestible carbohydrates in plants
47
Functional Fibre
non digestible carbohydrates from natural sources or synthesized and added to food product or dietary supplement
48
Soluble (viscous) fibre
fibre that dissolves in water or is broken down by bacteria in large intestine - delays stomach emptying
49
insoluble fibre
- doesn't dissolve in water - isn't broken down by large intestine - prevents constipation
50
Vitamins definition
small amounts needed in body - 4 fat soluble - 9 water soluble - some act as antioxidants
51
Antioxidants
lessen breakdown impact from free radicals in body
52
Excess fat soluble vitamins
stored in body | - bad for your health
53
excess water soluble vitamins
excreted through urine
54
lack of minerals in body causes iron deficiency and bone loss seen in..
anemia and osteoporosis
55
anemia
deficiency in oxygen carrying material in red blood cells
56
free radicals
- takes electrons from body, cells, genes, | - comes from environment such as sunlight and tobacco
57
DRIs
Dietary Reference Intakes | - standards for nutrient intake designed to prevent nutritional deficiencies and reduce chronic disease
58
How do DRIs look at health differently than RNI's?
DRIs look at role of nutrients in promoting health and preventing chronic diseases - RNI's (old method) just look at prevention of nutritional deficiency diseases
59
Tolerable Upper Intake LEvel
maximum daily intake that is unlikely to cause health problems
60
to keep risk of heart disease low, most fats in diets should come from sources of...
unsaturated fats
61
Vegans
eat only plant foods
62
Lacto vegetarians
eat plant foods and dairy products
63
lacto ovo vegetarians
eat plant foods and dairy products and eggs
64
Omega 6 Fatty Acids
type of poly unsaturated fatty acid | - contain linoleic acid

Health Education 110 (4 decks)

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