Chapter 7 Flashcards
1
Q
substances the body must get from food
because it cannot manufacture them at all
or fast enough to meet its needs =
A
essential nutrients
2
Q
essential nutrients can be:
A
Proteins Carbohydrates Fats Vitamins Minerals Water
3
Q
Three classes of essential nutrients supply
energy:
A
Proteins
Carbohydrates
Fats
4
Q
a measure of energy content in
food; the amount of heat it takes to raise the
temperature of 1 liter of water 1°C; commonly
referred to as “calorie” =
A
kiloCalorie
5
Q
a compound made of amino acids that
contains carbon, hydrogen, oxygen, + nitrogen =
A
protein
6
Q
how many amino acids are essential?
A
9
7
Q
Proteins (4 cal./ g) form key parts of the body’s main
structural components:
A
muscles and bones blood, enzymes, cell membranes, some hormones
8
Q
foods that supply
all the essential amino acids in adequate amounts =
A
complete protein sources
Meat, fish, poultry, eggs, milk, cheese, and soy
9
Q
foods that
supply most but not all essential amino acids =
A
incomplete protein sources
Plants, including legumes, grains, and nuts
10
Q
Adequate daily intake of protein =
A
0.8 gram per kilogram of body weight (0.36 g. / lb.)
11
Q
Acceptable Macronutrient Distribution Range for protein =
A
10-30% of total daily calories
12
Q
Fats (9 cal./ g) do what?
A
supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
13
Q
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as:
A
the maintenance of blood pressure
the progress of a healthy pregnancy
14
Q
the kind of fat that is usually solid at room temperature
Found primarily in animal foods + palm/ coconut oils:
A
saturated fat
15
Q
the kind of fat that is usually liquid at room
temperature
Found in certain vegetables, nuts, and vegetable oils:
A
monounsaturated fat
16
Q
the kind of fat that is usually liquid at room
temperature
Found in certain vegetables, nuts, vegetable oils + fatty fish:
A
polyunsaturated fat
17
Q
Two key forms of polyunsaturated fats:
A
◦ Omega-3 fatty acids
◦ Omega-6 fatty acids
18
Q
◦ Omega-3 fatty acids are found primarily in:
A
fish
19
Q
Omega-6 fatty acids are found primarily in:
A
certain vegetable oils,
especially corn, soybean, and cottonseed oils
20
Q
process in which hydrogens
are added to unsaturated fats, produces a mixture
of saturated fatty acids + standard and trans
forms of unsaturated fatty acids =
A
hydrogenation
21
Q
what have an atypical shape that
affects their chemical activity?
A
Trans fatty acids
22
Q
Saturated and trans fats: raise levels of:
A
LDL
23
Q
Trans fats: lower levels of:
A
HDL
24
Q
Unsaturated fats: lower levels of:
A
LDL
25
Best choices of fats=
monounsaturated fats and
| polyunsaturated omega-3 fats
26
Adequate daily intake of fat:
= about 3 - 4 teaspoons of vegetable oil
27
Acceptable Macronutrient Distribution Range for fat =
20–35% of total daily calories as fat
28
The primary function of dietary carbohydrate is to:
supply energy to body cells (4 cal./ g)
29
Some cells, such as those in the brain, nervous
| system, and blood, use:
only carbohydrates for fuel
30
During high-intensity exercise, muscles get most of
| their energy from:
carbs
31
During digestion, carbohydrates are broken into
single sugar molecules such as glucose for
absorption; the liver and muscles take up glucose
and store it in the form of:
glycogen
32
Simple carbohydrates contain:
1-2 sugar units/molecule
33
simple carbs are:
◦ Found naturally in fruits and milk and added to
many other foods
◦ Include sucrose, fructose, maltose, and lactose
34
complex carbs are:
◦ Found in plants, especially grains, legumes, tubers
| ◦ Include starches + most types of dietary fiber
35
whole grains consist of:
an inner layer of
germ, a middle layer called the
endosperm, and an outer layer of
bran
36
During processing of the whole grain, the ____ and
____ are often removed, leaving
just the starchy ________
germ
bran
endosperm
37
Refined carbohydrates usually
retain all the calories of a
whole grain but:
lose many of
| the nutrients
38
Whole grains are higher than refined
| carbohydrates in:
fiber, vitamins, minerals, +
| other beneficial compounds
39
Whole grains take:
longer to digest
40
whole grains cause:
a slower rise in glucose levels
41
a measure of how the ingestion
| of a particular food affects blood glucose levels =
glycemic index
42
Foods with a high glycemic index cause
quick
| and dramatic changes in glucose levels
43
Diets rich in high glycemic index foods are linked
| to increased risk of
diabetes and heart disease
44
Adequate daily intake of carbohydrate=
130 grams
45
Acceptable Macronutrient Distribution Range for carbs:
45–65% of total daily calories
46
non-digestible carbohydrates and
| lignin that are present naturally in plants =
dietary fiber
47
non-digestible carbohydrates
isolated from natural sources or synthesized in a
lab and added to a food or supplement =
functional fiber
48
Total fiber =
dietary fiber + functional fiber
49
fiber that dissolves
in water or is broken down by bacteria in the
large intestine =
soluble fiber (viscous)
50
soluble fiber does what:
Slows the body’s absorption of glucose
| Binds cholesterol-containing compounds
51
fiber that doesn’t dissolve in
| water =
insoluble fiber
52
insoluble fiber does what:
Makes feces bulkier and softer
Helps prevent constipation, hemorrhoids,
and diverticulitis
53
All plant foods contain fiber, but processing
| can:
remove it
54
Recommended Intake of Fiber for men and women:
Women = 25 grams per day
| Men = 38 grams per day
55
organic (carbon-containing)
substances needed in small amounts to help
promote and regulate chemical reactions +
processes in cells =
vitamins
56
which vitamins are fat-soluble?
A,D,E,K
57
which vitamins are water-soluble? (9)
C + the eight B-complex vitamins
58
the eight B-complex vitamins:
(thiamin, riboflavin, niacin, vitamin B-6, folate,
| vitamin B-12, biotin, and pantothenic acid)
59
Vitamins commonly lacking in the Canadian diet:
```
Vitamin B6
Vitamin A
Vitamin C
Vitamin E
*****Super important*****
```
60
inorganic (non-carbon-containing)
compounds needed in small amounts for regulation,
growth + maintenance of body tissues and functions =
minerals
61
how many essential minerals are there?
about 17
62
Major minerals (those that the body needs in
| amounts exceeding 100 mg per day) include:
```
calcium,
phosphorus,
magnesium,
sodium,
potassium,
chloride
```
63
Essential trace minerals include
```
copper,
fluoride,
iodide,
iron,
selenium,
zinc
```
64
Minerals lacking in the Canadian diet:
Iron: low intake can cause anemia
Calcium: low intake linked to osteoporosis
Potassium: low intake linked to elevated blood
pressure and bone mineral loss
Magnesium: linked to energy transfer,
nerve transmission, enzymes
*****super important for exam*****
65
Dietary factors that
| build bone mass:
```
◦ Calcium
◦ Vitamin D
◦ Vitamin K
◦ Other possible dietary
factors: vitamin C, boron,
magnesium, potassium,
manganese, zinc, copper
```
Weight-bearing exercise and
strength training also build
and maintain bone mass
66
Dietary factors linked
| to loss of bone mass:
```
◦ Alcohol
◦ Sodium
◦ Caffeine (Ca absorption )
◦ Retinol (excess Vitamin A)
◦ Soda
◦ Protein excess (if intake of
calcium and vitamin D is low)
```
67
what provide 80–90% of
| your daily water intake:
foods and fluids you consume
68
Women need to drink about
2.7 litres of fluids / day
69
Men need to drink about
3.7 litres of fluids / day
70
a substance that protects against
the breakdown of body constituents by free
radicals; actions include binding oxygen, donating
electrons to free radicals, and repairing damage to
molecules =
antioxidant
71
a chemically unstable, electronseeking
compound that can damage cell membranes
and mutate genes in its search for electrons =
free radical
72
a naturally occurring substance
found in plant foods that may help prevent and
treat chronic diseases =
phytochemical
73
phytochemicals are found in:
◦ certain proteins in soy foods
◦ cruciferous vegetables (cabbage, broccoli,
Brussels sprouts, kale, cauliflower): sulforaphane
◦ garlic and onions: allyl sulfides
74
standards for
levels of nutrient intake to prevent nutrient
deficiencies and reduce the risk of chronic
disease =
DRIs (Daily Recommended Intakes)
75
a food-group plan that
provides practical advice to ensure a balanced
intake of essential nutrients =
Canada's food guide
76
maximum daily
| intake unlikely to cause health problems =
Tolerable Upper Intake Level (UL)
77
The Food and Nutrition Board recommends
| supplements only for certain groups:
◦ Folic acid for women capable of becoming pregnant
| ◦ Vitamin B-12 for people over age 50
78
Other possible situations for supplements:
◦ Vitamin C for smokers
◦ Iron for pre-menopausal women
◦ Vitamin D for older adults, people with dark skin, and
people exposed to little sunlight
◦ Vitamin K for newborns (administered medically)
◦ People with certain special health concerns
79
a simplified version of the RDAs
| used on food labels =
daily values
80
Most North Americans need to make the
| following general dietary changes:
Eat more dark green vegetables, orange
vegetables, legumes, fruits, whole grains, and lowfat
and fat-free milk and milk products
Eat less refined grains, saturated fat, trans fat,
cholesterol, added sugars, and calories
81
limit for salt intake:
◦ 2300 mg daily limit
◦ 1500 mg daily limit for older adults, African Americans,
and people with hypertension
82
vegetarian who eats no animal products =
vegan
83
vegetarian who includes milk
| and cheese products in the diet =
lacto-vegetarian
84
vegetarian who includes
| milk and cheese products and eggs in the diet =
◦ Lacto-ovo-vegetarian
85
vegetarian who includes eggs, dairy
products, and small amounts of poultry and
seafood in the diet =
Partial vegetarian, semi-vegetarian, or pescovegetarian
86
Vegetarian diets tend to be:
lower in saturated fat and cholesterol
higher in complex carbohydrates, fiber, folate,
vitamins C and E, carotenoids, and phytochemicals
87
Nutrients of concern for vegetarians include:
vitamin B-12, vitamin D,
| calcium, iron, zinc
88
protein over consumption necessitates higher intakes of:
calcium
89
protein over consumption can also cause
dehydration
90
what causes some people
to experience episodes of sweating and increased
blood pressure, headaches?
MSG
91
what cause severe reactions in some people (hot
| dogs, beer, etc.) ?
sulfites
92
Most food borne illness is caused by:
pathogens
93
```
to kill potentially harmful
pathogens and increase
shelf life, foods are
treated with
gamma rays,
X rays, or
high-voltage electrons
and this is called?
```
food irradation
94
a designation applied to foods grown and
produced according to strict guidelines limiting
the use of pesticides, nonorganic ingredients,
hormones, antibiotics, genetic engineering,
irradiation, and other practices =
organic
