Exam 1 Flashcards
(97 cards)
1
Q
what are the 6 classes of nutrients
A
carbs, protein, lipids, vitamins, minerals, water
2
Q
what molecules make up carbs
A
carbon, hydrogen, oxygen
3
Q
what is an example of a simple carb
A
sugar
4
Q
what is an exmaple of a complex carb
A
rice, pasta, bread, potatoes
5
Q
what is the function of carbs
A
fuel source
6
Q
what is the purpose of proteins
A
bone and muscle health, blood cells, immune system
7
Q
what is the caloric content of carbs
A
4 kcal/g
8
Q
what is the caloric content of protein
A
4 kcal/g
9
Q
what is the caloric content of lipids
A
9 kcal/g
10
Q
what is the purpose of lipids
A
energy for lower intensity activities
11
Q
what is an example of a saturated fat
A
animal fats that are solid at room temp
12
Q
what is an example of an unsaturated fat
A
plant oil that is liquid at room temp
13
Q
what is the purpose of vitamins
A
enable chemical reactions
14
Q
what are the fat soluble vitamins
A
a, d, e, k
15
Q
what are the water soluble vitamins
A
c, vitamin b complex
16
Q
what are minerals needed for
A
the nervous system, cells, water balance, and skeletal system
17
Q
how many essential minerals are there
A
16+
18
Q
what is water needed for
A
nutrient and waste transport, solvent, lubricant
19
Q
what is the recommended water intake for men
A
12 cups or 3L per day
20
Q
what is the recommended water intake for women
A
9 cups or 2.25L per day
21
Q
what is the caloric content of alcohol
A
7 kcal/g
22
Q
what is the recommended nutrient breakdown for active people
A
12-15% protein, 50-60% carbs, 20-25% fat
23
Q
what are 3 drivers of eating habits that are not considered environmental or psychological
A
hunger, appetite, satiety
24
Q
what is hunger
A
biological need for food
25
what is appetitie
psychological want for food
26
what is satiety
feeling of being full
27
what part of the brain controls the feeling of hunger
hypothalamus
28
what are 5 environmental or psychological influences on eating habits
favourite foods, appearance, smell, stress, routines, advertising, availability
29
how can the eating environment in terms of table set up influence eating
a bigger plate=more likely to overeat
| high contrast between food, plates, glasses, and table cloths = less likely to overeat
30
how much fibre should be consumed a day`
25g
31
how often should you measure your waist
weekly or at least monthly
32
what waist measurement is considered to be healthy
should be less than 50% of height
33
what are the "know your 5" from dr. oz
bp, waist size, weight, cholesterol (LDL and HDL), blood sugar
34
how often should you test your bp
once a month
35
what "know your 5" is the number 1 driver of aging
bp
36
what blood pressure measurment (systolic or diastolic) is the best lifelong measurement for hypertension
systolic
37
what systolic blood pressure reading is considered too high
above 140
38
what "know your 5" is the best predictor of health
waist size
39
what is omentum
the fat that accumulates at the mid-section
40
what 3 things can omentum lead to
coronary disease, diabetes, and high bp
41
how does belly fat negatively impact the body (3)
increases cholesterol, squeezes kidneys which increases bp, interferes with insulin which leads to diabetes
42
what body fat % indicates obesity in males
25%
43
what body fat % indicates obesity in females
30%
44
what is a healthy HDL level
50mg or more
45
what is a healthy LDL level
less than 100mg
46
what risk does fasting blood sugar measure for
diabetes
47
what fasting blood sugar level is considered pre-diabetic
above 100 mg/dL
48
what are the 6 requirements for a nutrition label
product name, company contact info, amount of product in the package, serving size, nutrition facts, ingredients
49
what is the % daily value
the benchmark to evaluate the nutrient content of foods based on the recommendations for a healthy diet
50
what is a nutrient claim
a regulated statement made when a food meets certain criteria
51
what is a health claim
a disease risk reduction claim developed by a third part organization and corporation
52
what % daily value is considered a little
less than 5%
53
what % daily value is considered a lot
more than 15%
54
what is the recommended amount of carbs to be consumed each day for active people
5-6g per kg bodyweight
55
what are the 3 types of carbs
simple, complex, fiber
56
which type of carb causes insulin spikes
simple
57
is fiber a complex or simple carb
complex
58
what types of carbs are monosaccharides
simple
59
what are the three molecules simple carbs are broken down to
glucose, fructose, galactose
60
what type of carb are disaccharides
simple
61
what is sucrose made of
glucose + fructose
62
what is lactose made of
glucose + galactose
63
what is maltose made of
glucose + glucose
64
what type of carb is polysaccharides
complex
65
what are 3 examples of polysaccharides
starches, dextrins, glycogen
66
out of 100% of our carb intake, what % of this should be from complex carbs
90%
67
what does the average person need for carbs per day
3-5g/kg
68
what hormones do carbs cause the brain to release
serotonin, dopamine
69
due to the release of serotonin and dopamine, carbs can be _____
addicting
70
what does fructose case energy levels to do within a cell. what does this lead to
a period of dramatic energy falls which triggers inflammation, stress, fat retention, and insulin resistance
71
why is the fructose in fruit not bad for you
the vitamin c, potassium, and antioxidants in fruits outweigh the negative effects of fructose
72
how are insulin levels related to cancer risk
insulin spikes can increase cancer risk
73
how can insulin stimulate tumor growth
some tumors have insulin receptors. insulin can bind to these receptors and stimulate the tumor to consume glucose which causes the tumor to grow
74
what 4 things an cause serious health issues in terms of excess sugar intake
high bp, high cholesterol, liver disease, diabetes
75
how does excess sugar have an effect on the liver
excess sugar stimulates triglyceride production in the liver which forces cells in the liver to fill with fat and stretch
76
what are 4 signs of diabetes
constant thirst, infections that wont heal, tingling toes, blurred vision
77
what is the recommended amount of added sugar for males
9 tsp
78
what is the recommended amount of added sugar for females
6 tsp
79
how many g of sugar equals a tsp
4
80
what are 6 alternative sweeteners
aspartame, cyclamate, saccharin, sucralose, tagatose, stevia
81
what are 3 characteristics of cyclamate
non caloric, good solubility, good stability in baking
82
why was cyclamate banned in the usa
a study showed there was increased cancer risk in rats
83
which alternative sweetener has a prebiotic effect. how
tagatose as it is eventually fermented in the intestine
84
what are the 3 parts of whole grains
bran, germ, endosperm
85
what is bran. what is it a source of
outer layers. source of fiber, vitamins, and minerals
86
what is germ. what is it a source of
at the base of the kernal. a source of oils and vitamin e
87
what is the endosperm a source of
starch, protein, vitamins, minerals
88
what is the only aspect of the kernal that refined grains contain
the endosperm
89
what are the two types of complex carbs
starch, glycogen
90
what is glycogen
the storage form of glucose in humans and animals. glycogen is stored in the muscles and liver for when the body needs energy
91
what are 3 benefits of fiber
keep you feeling full longer, promote intestinal health, lower LDL and regulate blood sugar
92
what are the two types of fiber
water soluble, water insoluble
93
what do water soluble types of fiber do
bind to cholesterol and excrete it, regulate blood sugar
94
what do water insoluble types of fiber do
bind to toxins, promote regularity
95
what can too much fiber cause
decreased nutrient absorption due to quick passage, decreased nutrient intake due to the stomach filling with fiber
96
what is the recommended amount of fiber for adults (include men and women)
25-35g
men = 35g
women = 25g
97
what is the recommended amount of fiber for kids each day
their age + 5g per day (7yrs old + 5g = 12g/day)
