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Chapter 5 Flashcards

1
Q

Nutrition

A

the science devoted to the study of dietary needs for food and the effects of food

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2
Q

Dietary Guideline for Americans

A

provides science based advice to promote health

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3
Q

5 Official Dietary Guidelines

A
  • follow a healthy eating pattern
  • focus on variety, nutrient density, and amount
  • limit calories for added sugar, sat fat and reduce salt
  • shift to healthier food and drink choices
  • support healthy eating patterns for all
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4
Q

Macronutrient

A

nutrients necessary in largest amounts; water, carbs, proteins, and fats

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5
Q

Micronutrients

A

vitamins and minerals needed in small amounts

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6
Q

Essential nutrients

A

nutrients that body can’t make and must get through food

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7
Q

6 classes of essential nutrients

A

1) water
2) protein
3) carbs
4) fats
5) vitamins
6) minerals

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8
Q

Proteins

A

in every living cell, form basic framework, organic compounds composed of amino acids

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9
Q

Amino acids

A

organic compounds w/ nitrogen, carbon, hydrogen, and oxygen, essential building blocks, 20 but body only makes 11

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10
Q

Essential amino acids

A

9 amino acids body can’t make, in groups depending on how many a2 they have

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11
Q

Groups of essential a2

A
  • complete protein
  • incomplete protein
  • complementary protein
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12
Q

Complete protein

A

essential a2, contain all the amino acids needed by body

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13
Q

Incomplete protein

A

lack 1 or more of the essential amino acids

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14
Q

Complimentary protein

A

incomplete that provide all amino acid essentials when combined

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15
Q

___ protein rich meals a day best to maintain lean body mass

A

2

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16
Q

Protein sources

A
  • meat
  • legumes
  • eggs
  • nuts
  • milk
  • grain
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17
Q

Sea food in rich in

A

omega-3 fatty acid

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18
Q

Recommend __ serving of fish per week

A

2

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19
Q

Dairy (or soy with fortifications) products contain which nutrients

A

calcium
vitamin D
potassium

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20
Q

Best options for vegetarian protein

A

nuts; peanuts, walnuts, almonds, and pistachios

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21
Q

Carbohydrates

A

organic compounds that are composed of carbon, hydrogen, and oxygen, source of energy, 2 types

  • simple
  • complex
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22
Q

Fats

A

soluble in fat; carry fat-soluble vitamins ADEK, sat, unsat, essential fatty acids, trans fat, and cholesterol

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23
Q

Vitamins

A

chemical substances, require 13 different ones

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24
Q

Water

A

11-15 cups per day

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25
Simple Carbohydrates
s=sugar natural, provide the body with glucose, high fructose corn syrup
26
Complex carbs
c=crunch, cereal, fruit, and vegetables
27
Americans consume more ____ grains
refined = stripped of fiber
28
Dietary fiber
non digestible carbs naturally in plants
29
Functional fiber
isolated non digestible carbs that beneficial effects, may be added to foods (sweet potato)
30
Total fiber
dietary + functional
31
Fiber
helps slow emptying and weight | wheat and corn
32
Celiac disease
autoimmune disorder where immune cells attack the lining of the small intestine, 1% pop
33
Glycemic index
rank carbs based on instant effect it has on blood glucose | break down fast = high
34
Glycemic load
measure of how much a typical serving size raises blood glucose sugar = use so little = low
35
Who regulates health claims on food labels
FDA
36
Refined grains
removed vitamins, minerals, and fiber, enriched with iron, high fat and added sugar
37
Lipoprotein
good cholesterol
38
What distinguishes sat and unsat fat?
their chemical structures
39
Dietary fats
mix of sat and unsat fats
40
Saturated fats
has as many hydrogen atoms as its carbon skeleton can hold, solid at room temp, s=solid
41
Reduce sat fats by
switch to nonfat dairy trim visible meat use oils
42
2 divisions of unsat fat
polyunsat | monounsat
43
Polyunsaturated fatty acids
omega-3 and omega-6 (fish and vegetable oil)
44
Cholesterol
animal foods or trans fats, body makes more than it needs
45
Trans fats
fat formed when liquid vegetable oils are processed to make cooking fats, extra dangerous dietary fats
46
Low adult vitamins
ACE calcium magnesium potassium and fiber
47
Low child vitamins
E calcium, mag, pot, and fiber
48
Groups at most risk for nutritional deficientcies
- teen girls - women of childbearing age - people over 50 = b12 - dark skin = d
49
Vitamins
organic substances the body needs in small amounts, needed for growth
50
Antioxidants
prevent damaging effect of oxidation in cells, CE, beta-carotene, carotenoids and flavonoids
51
Follic acid
folate used in vitamin sups and fortified foods, B
52
Water soluble vitamins
BC, must be replaced daily, direct into B or washed out
53
Vitamin D2
from plants of fortified
54
Vitamin D3
in skin after exposure to sun
55
Minerals
naturally occurring, inorganic substances, metabolism and nutrition
56
Major minerals
100 milligrams (common names)
57
Trace minerals
10 milligrams
58
Most abundant mineral in the body
calcium
59
Most common source of sodium
commercial packaged food
60
Calories
energy content of foods and energy expended
61
Basal Metabolic Rate (BMR)
number of calories required to sustain body at rest, rest converted to fat
62
Calorie balance
when relationship between calories consumed and calories expended is equal
63
DASH eating plan
emphasis fruits, veggies, and nonfat
64
Mediterranean diet
emphasizes fruits, veggies, nuts, olive oil, and grains
65
Phytochemicals
exist naturally in plants and have disease fighting properties, broccoli tomato (lycopene) soybean (slow cancer)
66
Often think they need less __ and __ and more ___
fruits and veggies, milk
67
Choose snacks that are
Low calorie, high fiber
68
Serving
amount of food containing quality listed
69
portion
amount of food person eats at one time
70
Certified organic
foods that meet strict criteria
71
Food infection oragisms
- salmonella = chicken and eggs - listeria = raw meat and unpasteurized milk - toxoplasma
72
Food bacteria
e coli
73
Folate
B vitamin that lowers risk of neurel tube defects in newborns
74
Main sources of cholesteral
chicken, beef, and eggs

Health and Wellness (12 decks)

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