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Exam 3 Flashcards

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1
Q

How many essential nutrients are there?

A

45

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2
Q

Define Macronutrient

A

needed in large amounts

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3
Q

Define Micronutrient

A

needed in small amounts

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4
Q

What are the 6 categories of nutrients?

A 
Proteins
Fats
Carbohydrates
Vitamins
Minerals
Water
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5
Q

What are the building blocks for proteins?

A

Amino Acids

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6
Q

What is Protein’s function?

A

Supplies energy (4 cal per gram), makes up muscle, bone, and blood

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7
Q

What is a complete protein?

A

usually come from animal sources and supply all essential amino acids

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8
Q

What is an incomplete protein?

A

usually come from plant sources and do not supply all the essential amino acids

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9
Q

What are food sources of protein?

A

meat, fish, beans, poultry, eggs, milk and milk products

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10
Q

Vegetarians should eat a variety of plant sources of ______________

A

protein

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11
Q

Fats supply the body with how much energy?

A

9 cal per gram

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12
Q

What is the body’s favorite source of energy for rest or light activity?

A

Fat

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13
Q

What are fat’s primary functions?

A

Used to insulate, cushion, and support organs and tissues

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14
Q

Most fats are in what form?

A

Triglycerides

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15
Q

What is the best source of fat or “the good fat”?

A

Monounsaturated

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16
Q

Why are Monounsaturated fats the best source of fat?

A

Monounsaturated fats raise the good cholesterol (HDL’s) and help protect against some kinds of cancers

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17
Q

What is a source of Omega 3 fatty acids?

A

Fish

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18
Q

What benefits are associated with Omega 3 fatty acids?

A

help reduce blood clots
improve heart function
reduce blood pressure
lowers risk of heart attacks of strokes

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19
Q

What are some examples of food sources of monounsaturated fat?

A

Usually plant sources, avocado, nuts, olives, peanut and canola oils, and usually liquid at room temperature.

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20
Q

Sources of saturated fats include…

A

meat, milk, cheese, butter, hot dogs

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21
Q

Why should saturated fat intake be limited?

A

to control cholesterol levels

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22
Q

Why is transfat the worst fat?

A

because it has a double negative effect: raises LDL’s and lowers HDL’s

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23
Q

What is a kilocalorie?

A

The amount of energy required to raise the temperature of one liter of water 1 degree centigrade

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24
Q

What is a Carbohydrate’s primary function?

A

supply energy to the body cells.

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25
what is the major source of fuel for the body during high intensity exercise?
Carbohydrates
26
What is Glycogen?
the stored form of carbohydrates in the muscles and liver
27
What is simple Glycogen?
sweeteners in foods naturally or added
28
What is complex Glycogen?
starches and most fiber
29
What are the healthiest parts of whole grain?
Germ and Bran
30
What happens when whole grains are refined (to taste better)?
germ and bran are removed and the endosperm is left
31
What are the parts of a whole grain?
germ, endosperm, and bran
32
What is dietary fiber?
non-digestible carbs found naturally in plants
33
What is functional fiber?
non-digestible carbs synthesized in a lab
34
What is a Carbohydrate's primary function?
supply energy to the body cells.
35
what is the major source of fuel for the body during high intensity exercise?
Carbohydrates
36
What is the #1 killer of adult Americans?
CVD
37
What is Atherosclerosis?
(CVD) inner walls of arteries become thick/clogged
38
Chronic high blood pressure is
140/90 or higher
39
What causes a heart attack?
not enough blood flow to the heart
40
What causes a stroke?
not enough blood flow to the brain
41
What causes Conjestive Heart Failure?
heart’s insufficient ability to pump enough blood causes swelling in various parts of the body.
42
What are the risk factors for CVD that can be controlled?
* *smoking* * Obesity (bmi over 30) * High cholesterol levels * Hypertension * Physical inactivity * Diabetes
43
What are the risk factors of CVD that can NOT be controlled?
* Heredity * Gender * age
44
How can the RMR be increased?
1. Increase muscle mass 2. Eat small portions regularly 3. Active
45
1 lb=____ calories
3500
46
How is the RMR calculated?
wt/2.2=RMR
47
Define vitamins
organic substance that regulate various processes
48
Define minerals
inorganic substances needed to regulate body functions
49
What is Cholesterol?
found in the blood and cells. Needed for synthesis of cell membranes, vitamin D and hormones.
50
What is the cause of Osteoperosis?
poor calcium intake
51
What percentage of adult Americans are overweight?
67-68%
52
Give an example of a food that is considered to be low density
apple or carrots (less energy/calories for how heavy it is)
53
Weight loss of just ____% of body weight is enough to reduce one's health risks and increase life expectancy in obese people.
5-10%
54
(T/F) Stress triggered by unpleasant stressers is called ustress?
False
55
A person with high bp should not increase their intake of what?
red meat
56
What is the primary symptom of hypertension?
nothing
57
For an adult, a desired level of cholesterol is less than what?
200
58
Exercise alters the blood fat levels by doing what?
raising HDLs
59
What is an example of a micronutrient?
minerals
60
an adult male should drink how many fluid cups a day?
13
61
how many cups of water should an adult female drink per day?
9
62
How many drinks a day are considered moderate?
female-1 male-2
63
How many cups of fruit a day are recommended?
2 cups (4 servings)
64
the greater the amount of muscle mass....
the higher the metabolic rate
65
How much daily activity is recommended for someone who is maintaining weightloss?
60 minutes?
66
Prescription weightloss drugs are usually recommended only to individuals with a bmi over what?
30

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