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Nutrition > Food, Nutrition, and Health > Flashcards

Food, Nutrition, and Health Flashcards

(81 cards)

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1
Q

Nuntrients imbalance can cause

A

Malnutrition
Deficiencies
Diseases

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2
Q

Refers to anything that we eat and which nourishes the body

A

Food

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3
Q

Any item to be called food should

A

Be worth eating (edible)

Nourish the body

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4
Q

Food is essential because

A

It contains substances which perform important bodily functions

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5
Q

Functions of food

A

Social
Physiological
Psychological

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6
Q

Physiological functions

A

Energy giving
Body building
Protective and regulatory

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7
Q

Energy giving food

A

Carbohydrate
Protein
Fat

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8
Q

Body building food

A

Protein

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9
Q

Protective and regulatory food

A

Vitamins

Minerals

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10
Q

Process by which food is taken in and utilized by the body

A 
Eating
Digestion
Absorption
Transportation
Utilization
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11
Q

Chemical substances present in food and are responsible for nourishing the body

A

Nutrient

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12
Q

Types of nutrients

A

Macronutrients

Micronutrients

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13
Q

Present in large quantities in food (grams)

A

Macronutrients

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14
Q

Present in small quantities in food (grams)

A

Micronutrients

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15
Q

Macronutrients include

A

Carbohydrates
Protein
Fats
Water

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16
Q

Micronutrients include

A

Vitamins

Minerals

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17
Q

Example of carbohydrates

A

Sugars
Starches
Dietary fiber

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18
Q

Functions of carbohydrates

A

Main source of energy
Spare proteins
Increases bulk in stool
Helps in defecation

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19
Q

1 gram of carb =

A

4kcal of energy

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20
Q

Types of Carbs

A

Sugar
Starches
Fiber

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21
Q

Quickly converted into energy

A

Sugar

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22
Q

Sugar are found in

A 
Soda
Cookiees
Cereal
Juice
Treats
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23
Q

Takes longer to convert into energy

A

Starches

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24
Q

Starches are found in

A 
Bread
Pasta
Vegetables
Rice
Fruits
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25
Can't be digested or used for energy
Fiber
26
Fiber is found in
Beans Legumes Nuts Seeds
27
Made up of amino acids: essential (8) and non-essential (14)
Proteins
28
Functions of proteins
Growth, maintenance, and repair of tissues Production of enzymes, hormones, antibodies, hemoglobin Help in clotting of blood Provide energy, if necessary
29
1 gram of protein =
4kcal of energy
30
Which is better, animal or vegetable proteins?
Animal proteins
31
Cannot be found in vegetable proteins
Essential amino acids
32
Include 2 or more of vegetable proteins/meal will result to
Improvement of quality and utilization
33
Lacking carb and fat will result to
Breaking down of proteins
34
Protein used for energy means they are
Not available for other vital functions
35
Made up of fatty acids: saturated (solid) or unsaturated (oils)
Fats and Oils
36
Functions of fats and oils
``` Provided conc. source of energy Carry fat soluble vitamins Help maintain body temperature Act as cushion to vitals organs Help in growth of tissues ```
37
1 gram of fat =
9 kcal of energy
38
Derived largely from animal products like meat, dairy and eggs, but also plant-based sources Divided opinions on whether harmful or beneficial
Saturated fats
39
Used to extend the shelf life of processed foods | No longer recognized as safe by the FDA
Trans fats
40
Derived from vegetables and plants Comprised of monosaturated and polyunsaturated fats Omega-3 Fatty Acids
Unsaturated fats
41
Fats and oils improve texture as well as absorb and retain flavors which result to
More appetizing meals
42
Fats and pila have properties that help them to remain in the stomach long thus
Prolong the feeling of fullness
43
Major constituent of the body (2/3 of body weight) | Present in all cells
Water
44
Functions of Water
``` Protection from shock Digestion Absorption Transport nutrients Excrete urine Maintains body temperature ```
45
Recommended water intake
6-8 glasses of water everyday
46
Organic substances obtained from plants and animals
Vitamins
47
Vitamins include
Fat soluble | Water soluble
48
Fat soluble vitamins
A D E K
49
Water soluble vitamins
B | C
50
Functions of vitamins
Regulation of body processes | Act as coenzymes
51
Inorganic substances obtained from soil and rock
Minerals
52
Minerals include
Macrominerals | Trace Elements
53
Functions of minerals
Regulation of body processes | Act as coenzymes
54
Means a person receives and uses adequate nutrients obtained from varied and balanced diet
Optimal Nutrition
55
The desired amount of each essential nutrient should be
Balanced
56
Refers to deficiencies, excesses, or imbalances in a person's intake of energy and/or nutrients
Malnutrition
57
Types of Malnutrition
Undernutrition Overnutrition Micronutrient-related
58
Undernutrition includes
Wasting Stunting Underweight
59
Low weight for height
Wasting
60
Low height for age
Stunting
61
Low weight for age
Underweight
62
Overnutrition includes
Overweight and obesity | Diet-related noncommunicable diseases
63
Micronutrient-related includes
Micronutrient deficiencies | Micronutrient excess
64
Serves as a reference for intake levels of the essential nutrients to keet the known nutrition needs of most healthy population groups
Nutrient Standards
65
General term for a set of reference values used to plan and assess nutrient intakes of healthy people
Dietary Reference Intakes (DRI)
66
DRI values vary by age and sex and include
Recommended Daily Allowance (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL)
67
Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97-98%) healthy people
Recommended Daily Allowance (RDA)
68
Established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy
Adequate Intake (AI)
69
Maximum daily intake unlikely to cayse adverse health effects
Tolerable Upper Intake Level (UL)
70
My Plate, My Wins include
``` Fruits Vegetables Grains Protein Dairy ```
71
Fruits
Focus on whole fruits
72
Vegetables
Vary your veggies
73
Grains
Make half your grains whole grains
74
Protein
Vary your protein routine
75
Dairy
Move to low-fat or fat-free milk or yogurt
76
Body-building food
Grow food
77
Examples of grow food
``` Fish Lean Meat Poultry Milk ```
78
Energy-giving food
Go food
79
Examples of go food
Whole grains | Root crops
80
Body-regulating food
Glow food
81
Examples of glow food
Vegetables | Fruits

Nutrition (5 decks)

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