Chapter 8 Flashcards
(134 cards)
1
Q
Nutrition
A
The study of food and way the body uses it to produce energy and build or repair body tissues
2
Q
Nutrients
A
Substances in food that are necessary for good health
3
Q
Macronutrients
A
Carbohydrates, fats, and protiens, which are necessary for building and maintaining body tissues and providing energy for daily activites
4
Q
Micronutrients
A
Vitamins and minerals. Involved in many body processes, including regulating cell function
5
Q
kilocalorie
A
the unit of measure used to quantify food energy or the energy expended by the body.
6
Q
T/F: kilocalorie is commonly calleds a calorie
A
T
7
Q
How is a kilocalorie quantified?
A
The amount of energy necessary to raise the temperature of 1 gram of water 1 *C.
8
Q
carbohydrate
A
a macronutrient that is a key energy source for muscular contraction
9
Q
glucose
A
a simple carbohydrate (sugar) that can be used directly by the body.
10
Q
T/F: Glucose is the only carbohydrate that can’t be used directly by the body
A
F, All other carbs must be converted to glucose before being used for fuel
11
Q
glycogen
A
the storage form of glucose in the liver and skeletal muscles
12
Q
complex carbohydrates
A
long chains of sugar units linked together to form starch or fiber
13
Q
starches
A
long chains of glucose units: commonly found in foods such as corn, grains, and potatoes
14
Q
fiber
A
a stringy, nondigestible complex carbohydrate found in whole grains, vegetables, and fruits
15
Q
soluble fiber
A
viscous fiber found in oats, barley, peas, and citrus fruits
16
Q
insoluble fiber
A
type of fiber found in whole wheat, and vegetables
17
Q
fats (triglycerides)
A
form of lipid that is broken down in the body and used to produce energy to power muscle contractions during exercise
18
Q
lipids
A
a group of insoluble compounds that include fats, and cholesterol
19
Q
fatty acids
A
the basic structural unit of tyiglycerides
20
Q
Why are fatty acids nutritionally important?
A
not only because of their energy content, but also because they play a role in cardiovascular disease
21
Q
unsaturated fatty acid
A
type of fatty acid that comes primarily from plant sources and is liquid at room temperature
22
Q
omega-3 fatty acid
A
type of unsaturated fatty acid that lowers both blood cholesterol and triglycerides and is found abundantly in some fish
23
Q
saturated fatty acid
A
a type of fatty acid that comes primarily from animal sources and is solid at room temperature
24
Q
trans fatty acid
A
type of fatty acid that increases cholesterol in the blood and is a major contributor to heart disease
25
complete proteins
proteins containing all the essential amino acids: found only in soy and animal foods(meat and dairy)
26
incomplete proteins
proteins that are missing one or more of the essential amino acids: found in plant sources such as nuts and legumes
27
phospholipid
type of lipid that contains phosphorus and is an important component of cell membranes
28
sterol
type of lipid that does not contain fatty acids
29
cholesterol
type of lipid that is necessary for cell and hormone synthesis.
30
Where is cholesterol found?
found naturally in animal foods, but made in adequate amounts in the body
31
most commonly know sterol
cholesterol
32
lipoproteins
combinations of protein, tryglycerides, and cholesterol in the blood
33
Why are lipoproteins important
because of their role in influencing the risk of heart disease
34
amino acids
building blocks of protein
35
How many types of amino acids are there
20 different amino acids that can be linked in various combinations to create different proteins
36
essential amino acids
nine amino acids that cannot be manufactured by the body and must be consumed in the diet
37
nonessential amino acids
eleven amino acids that the body can make, and therefore are no necessary in the diet
38
vitamins
micronutrients that play a key role in man body functions
39
What are some bodily functions that vitamins are necessary for
regulation of growth and metabolism
40
How are vitamins classified?
according to whether they are soluble in water or not
41
minerals
chemical elements that are required by the body in small amounts for normal functioning
42
osteoporosis
bone disease in which the mineral conten of bone is reduced and the bone is weakened and at increased risk of fracture
43
anemia
deficiency of red blood cells and or hemoglobin that results in decreased oxygen-carrying capacity of the blood
44
Daily values
standard values for nutrient needs, used as a reference on food labels.
45
T/F: Daily values exactly reflect the ture nutrient needs for all people
F
46
glycemic index
A ranking system for carbohydrates based on a food's effect on blood glucose levels
47
antioxidants
molecules that neutralize free radicals, thereby preventing them from causing damage to cells
48
free radicals
oxygen molecules that can potentially damage cells
49
organic
plant or animal food that are grown without the use of pesticides, chemical fertilizers, antibiotics, or hormones
50
irradiation
the use of radiation (high-energy waves or particles, including radioactivity and x-rays) to kill microorganisms that grow on or in food
51
T/F: People in the U.S. don't eat enough protein
F
52
T/F: carbohydrates cause weight gain
F, excess cal. cause weight gain
53
T/F: most people need a vitamin supplement
F
54
T/F: all foods contain antioxidants
F
55
T/F: whole foods are more healthy than processed foods
T
56
The number of calories / gram of carbohydrates, proteins, fat
4 c/g, 4 c/g, 9 c/g
57
good nutrition
a diet that supplies all of the essential nutrients required to maintain a healthy body
58
what causes scurvy?
lack of vitamin C
59
what causes anemia
lack of iron
60
What percent of deaths are associated with health problems linked to poor nutrition
over half
61
Which do you need more of in your diet, macro- or micro- nutrients
macronutrients
62
T/F: water is concidered a class of nutrient
T
63
Primary roll of protein
build and repair tissues, but can be used as a fuel source
64
What percent of a well-balanced diet is composed of carbohydrates, fat, protein
58%, 30%, 12%
65
Excellent sources of carbohydrates include
whole grains, pasta, fruits, and vegetables
66
T/F: Protein is the main source of fuel for the brain
F: carbohydrates
67
T/F: dietary fiber reduces the risk of colon cancer, and prevents some cholesterols from being absorbed
T
68
How is fiber classified?
according to its viscosity. (its thicknees when mixed with digestive juices in the intestines)
69
How many grams of fiber should be eaten per day
25g minimum
70
T/F: Excess fiber is always a good thing
F, to much fiber can cause intestinal discomfort and decreased absorbtion of calcium and iron
71
The most common type of lipid is
fats (triglycerides)
72
This dietary nutrient is important for normal growth, health skin, protecting organs, and assisting in absorbing certain vitamins
fat (triglycerides)
73
How are fatty acids classified
monounsaturated, polyunsaturated, saturated, and trans
74
omega-3 fatty acids are this classification of fatty acid, and is found primarily in this food
polyunsaturated, fish
75
These two fatty acids are not hearth healthy, and increase total LDL, and cholesterol levels in the blood
Saturated, and trans fatty acids
76
T/F: Some cities in the U.S. have banned or greatly restricted the use of trans fats in restaurants
T
77
LDL and HDL stand for this? Which one is bad for heart health
low-density lipoprotein, and high-density lipoprotein, low-density are concidered bad for heart health
78
T/F: diets high is saturated fats cause the body to produce more than the normal amounts of cholesterol
T
79
T/F: it is important to eat enough cholesterol because the body cannot make all that it needs
F
80
T/F; proteins are important for synthesising enzymes, hormones, and antibodies
T
81
T/F: proteins cannot be converted to glucose for fuel
F
82
T/F: Adolescents need to take in more than 12% of their calories from protein
T
83
What is the recomended amount of protein in an adolescents diet, and beyond
1 gram protein per kilogram of body weight for adolescents. 0.8 g/kg woman, 0.9 g/kg men
84
Water-soluble vitamins include
vitamins B and C, and are generally not stored in the body
85
fat-soluble vitamins include
vitamins A, D, E, and K, and are generally stored in the body
86
T/F: vitamins and minerals may protect against tissue damage
T
87
Three important minerals in the body
calcium, iron, and sodium
88
T/F: the more brightly colored the fruit or vegetable, the less vitamin and minerals it will contain
F
89
Water makes up what approximate percent of your body
60-70%
90
What percent of water loss can cause fatgue, weakness, and inability to concentrate.
5%
91
What percent of water loss can be fatal
15%
92
How much water (in liters) can a person engaged in heavy exercise in a hot, humid environment lose
1-3 Liter per hour
93
How much water should you consume per day through foods and beverages
8-10 cups
94
sodium can have a negative effect on this
heart health
95
This organization released the 2010 dietary guidelines for americans in january 2011
U.S. department of agriculture
96
T/F: You should eat something every 2-3 hours to maintain steady blood sugar and reduce cravings
T
97
Simple sugars are referred to as this
empty calories, because they often contain little micronutrients
98
The average american consumes more then this amount of table sugar, and this amount of high fructose corn syrup each year
80 lbs, 45 lbs
99
This percent reduction of dietary cholesterol results in a drop of this percent in risk for heart disease
1%, 2%
100
The average American consumes this man teaspoons of salt per day
3-10
101
RDA stands for
recommended dietary allowance
102
AI stands for
Adequate intake
103
The RDAs are ____, the AI is ___
the amount of nutrient that will meed the needs of almost every health person in a specific age and gender group, is used when the RDA is not know and is a general guideline
104
EAR stands for
estimate average requirement
105
EAR is a value that is estimated to satisfy the needs of this percent of people in a given age group
50%
106
UL stands for
Tolerable upper intake level
107
The UL is this
the maximal amount that a person can take without risking adverse health effects
108
MyPlate
Developed by the USDA, is a visual guide to eating healthy
109
The number of calories needed by a 132lbs, moderatly active college aged woman is
1980
110
Only this amount of women of child bearing age get the necessary 15 mg of iron per day
about half
111
How much calcium should children between the ages of 9 and 18 take in. Over 18 year olds should take this amount
1300 mg, 1000mg
112
Osteoporosis strikes this ratio of woman, and this ratio of men over the age of 50
1/2 woman, and 1/5 men
113
T/F: Vegetarians must take special care to make sure they get the proper nutrients that are only found in animal sources
T
114
People participating in daily exercise programs should increase the complex carbohydrates in their diet from this % to this %, and reduce fat intake to this %
58%, 70%, 18%
115
T/F: Research has shown that normal, well-balanced diets meet the protein requirements of most bodybuilders
T
116
T/F: Large doses of vitamins are useful when exercising to help break down foods for energy
F
117
These micronutrients are known potent antioxidants
vitamin A, E, C, beta-carotene, zinc and selenium
118
T/F: Increased muscle metabolism associate with exercise may increase free radical productoin
T
119
Research suggests that an additional ____ of vitamin e be consumed daily to protect against free radical damage
400 IU
120
Americans spend approximately this amount on nutritional supplements in 2010
28.1 billion
121
T/F: Foods and drugs are not tested and approved by the FDA, supplements are
F
122
T/F: supplement manufacturers are allowed to claim effects on the "structure or function" of the body, but not claims concerning treatment, prevention, cure, or diagnosis of disease
T
123
According to the institute of food technolgists approximately this many cases of foodborne bacterial disease occur each year
80 million
124
Salmonella bacterium is usually found in
raw or undercooked chicken and eggs, and in processed meats
125
botulism usually results from
improper home-canning procedures
126
escherichia coli bacterium is sometimes found in
raw or undercooked ground beef
127
Nitrates may form these in the body
cancer-causing agents
128
Hot foods should be kept above this temperature, and be eaten within this many hours of preparation
140F, and 2 hours
129
Left overs should be reheated in an oven to this temperature
165*
130
Cold foods should be kept at this temperature or below
40*F
131
Cold foods should be discarded if left at room temperature for this amount of time, or this amount of time if conditions are warmer than 90*F
2 hours, 1 hour
132
T/F: Both Irradiation and bioengineered foods are concidered safe by everyone
F
133
Leafy green vegies are a good source of this
Iron
134
Most of the fat stored in the body is this type
triglycerides
