Lecture 5

Question 1

Everyday your body needs certain _______ _______ that it cannot manufacture for itself.

Answer 1

essential nutrients

Question 2

Nutrients are needed by the body for:

• _______
• ______ and _______ body tissue.
• ________ body functions

Answer 2

• Energy
• Building, Repairing
• Regulating

Question 3

___________ are proteins, fats, carbohydrates, and water.

Answer 3

Macronutrients

Question 4

__________ are needed in large amounts ( greater than a few grams per day)

Answer 4

Macronutrients

Question 5

The amount of energy that can be derived from the macronutrients is measured in ________.

Answer 5

calories

Question 6

there are __ calories in every gram of fat, and __ calories in every gram of protein or carbohydrate.

Answer 6

9,4

Question 7

The other two essential nutrients ( vitamins and some minerals) are called ____________ , and they are needed in small amounts (less than 1 gram per day)

Answer 7

micronutrients

Question 8

Carbohydrates, fats, proteins provide _____ for body’s activities.

Answer 8

energy

Question 9

Carbohydrates, fats, proteins provide energy for body’s activities, measured in Calories (also called calories or kcals)

Recommended intake:
__-__% Calories from carbohydrate
__-__% Calories from fat
__-__% Calories from protein

Answer 9

45,65
20,35
10,35

Question 10

Foods you choose should be “________ ________.”

Answer 10

nutrient dense

Question 11

________ _______ refers to the amount of a nutrient contained in a given amount of food in relation to the calories in that amount of food.

Answer 11

Nutrient density

Question 12

______
Sources: Liquids, fruits, and vegetables.
Functions: carries nutrients and removes waste, dissolves amino acids, glucose, and minerals;cleans body by removing toxins; regulates body temperature.

Answer 12

water

Question 13

_____
Sources: Meat, poultry, fish, eggs, beans, nuts, cheese, tofu, vegetables, some fruits, pasta, bread, cereal, and rice.
Functions: Help build new tissue to keep hair, skin, and eyesight healthy; build antibodies, enzymes, hormones, and other compounds; provide fuel for the body.

Answer 13

Proteins

Question 14

___________:
Sources: Grains, cereal, pasta, fruits and vegetables,nuts, milk, and sugars.
Functions: Provide energy

Answer 14

Carbohydrates

Question 15

___:
Source:
-Saturated __: Red meat, dairy products, egg yolk, coconut and palm oil, shortening, stick margarine, baked goods.
function: Provide energy; trigger production of cholesterol
-Unsaturated __: Some fish; avocados; olive, canola, and peanut oils.
Function: Also provide energy, but trigger more “good” cholesterol and less “bad” cholesterol.

Answer 15

fat, fat,fat

Question 16

Calories are the measure of the amount of energy that can be derived from food. How many calories you need depends on your:

• ______,
• ___,
• ____-_____
• ____
• _____
• percentage of body ___
• ____ _________ _____ (_ _ _)

Answer 16

• gender,
• Age,
• Body-frame
• size,
• weight
• fat
• Basal metabolic rate (BMR)

Question 17

_____ __________ _____ ( _ _ _) : the number of calories needed to sustain your body at rest.

Answer 17

Basal Metabolic Rate (BMR)

Question 18

Your _____ level will also affect your calories requirements.

Answer 18

activity

Question 19

______ has no caloric value

Answer 19

water

Question 20

Water

• carries _______
• Maintains ______
• lubricates ____
• Helps with _______
• rides the body of _____ through urine
• contributes to the product of _____, which evaporates from the skin to cool the body.
• higher fluid intakes -> lower risk of _____ _____, _____ and ______ cancer.

Answer 20

• nutrients
• temperature
• joints
• digestion
• waste
• sweat
• kidney stones, colon, bladder

Question 21

The average adult should consume about -._ litres (__-__ ounces) of fluids (not necessarily all as water) per day

Answer 21

2,2.8

64,80

Question 22

______

• critical for growth and repair
• they form the basic framework for our muscles, bones, blood, hair, and fingernails.

Answer 22

Proteins

Question 23

Proteins provide _ calories per gram; they are made of combinations of 20 ____ ____.9 of which we must get from our diet because the human body cannot produce them. These are called _______ _____ _____.

Answer 23

4, amino acids, essential amino acids

Question 24

Animal proteins provide all the amino acids needed (________ proteins)
Plant proteins may have low levels of some of the essential amino acids (_________ proteins)

Answer 24

complete, incomplete

Question 25

___________ are organic compounds that provide our brains and bodies with glucose, their basic fuel.

Answer 25

Carbohydrates

Question 26

The major sources of ____________ are found in plants-including grains, vegetables, fruits, and beans-and milk.

Answer 26

carbohydrates

Question 27

There are two types of carbohydrates 1. ) _____ carbohydrates(sugars) 2. ) ______ carbohydrates(starches and fiber)

Answer 27

simple, complex

Question 28

carbs provide _ calories per gram

Answer 28

4

Question 29

All carbs are broken down into primarily _____

Answer 29

glucose

Question 30

______ carbohydrates -Sugars and sugar containing foods, including honey, brown sugar, also in fruits and vegetables. -natural sugars, such as lactose in milk and fructose in fruit, and added sugars that are found in candy, soft drinks, fruit drinks, pastries, and other sweets. _______ carbohydrates - Found in whole grains, beans, lentils. -grains, cereals, vegetables, beans, and nuts.

Answer 30

Simple, Complex

Question 31

___-carbohydrate foods are consumed in an effort to lose weight

Answer 31

low

Question 32

Reduced carbohydrate foods may be higher in ___ than the foods they replace.

Answer 32

fat

Question 33

Weight loss with a low-carb diet may be rapid in the ____-term, but ____-term weight loss is difficult to achieve with this diet.

Answer 33

short,long

Question 34

_______ ______ is the nondigestible form of complex carbohydrates occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls.

Answer 34

Dietary fiber

Question 35

_______ _____ consists of isolated, nondigestible carbs that may be added to foods, and that provide beneficial effects in humans.

Answer 35

Functional fiber

Question 36

The various forms of ____ enhance health in different ways: They slow the emptying of the stomach, which creates a feeling of fullness, and aids weight control. They interfere with absorption of dietary fat and cholesterol, which lowers the risk of heart disease and stroke in both middle-aged and elderly individuals. In addition. In addition, they help prevent constipation, diverticulosis ( a painful inflammation of the bowel), and diabetes.

Answer 36

fiber

Question 37

``` Foods that are high in fiber are: - - - - ```

Answer 37

- Grains - Vegetables - Fruits - Legumes.

Question 38

___:Responsible for providing Calories, 9 Calories per gram

Answer 38

fats

Question 39

___:Aid in the absorption of fat-soluble vitamins

Answer 39

fats

Question 40

___:Functions as cushioning for the abdominal organs, also for temperature regulation

Answer 40

fats

Question 41

_____ are also part of the cell membrane, lining of nerve cells

Answer 41

lipids

Question 42

___________ fats are those that are liquid at room temperature

Answer 42

Unsaturated

Question 43

__________ fats can be monounsaturated or polyunsaturated.

Answer 43

Unsaturated

Question 44

__________ fats are recommended as a way to decrease incidence of heart disease

Answer 44

Unsaturated

Question 45

Omega 3 fatty acids are a form of __________ fats

Answer 45

unsaturated

Question 46

__________ fats are solid at room temperature.

Answer 46

Saturated

Question 47

Vegetable oils are processed to produce partially __________ fats

Answer 47

hydrogenated

Question 48

Vegetable oils are processed to produce partially hydrogenated fats _____ fats, which are thought to increase cholesterol levels in humans, are produced during the hydrogenation process.

Answer 48

trans

Question 49

The process of hydrogenation creates unsaturated fatty acids called ____ fats.

Answer 49

trans

Question 50

Olive, soybean, canola, cottonseed, corn, and other vegetable oils are _________ fats.

Answer 50

unsaturated

Question 51

________ fats increase the risk of heart disease and should be avoided s much as possible.

Answer 51

saturated

Question 52

_____ fats are found in some margarine products and most foods made with partially hydrogenated oils, such baked goods, and fried foods.

Answer 52

trans

Question 53

Recommendation for fat intake Use soybean, canola, corn, olive, safflower or sunflower oils _________ fats should be consumed as little as possible Two 3-oz. Servings of fatty fish are recommended per week to provide omega-3 fatty acids (salmon, tuna, sardines)

Answer 53

Saturated

Question 54

Most _______ and _______ regulate the body’s growth and metabolism, do not provide Calories, some work as anti-oxidants

Answer 54

vitamins, minerals

Question 55

Most _______ need to be provided in the diet

Answer 55

vitamins

Question 56

Some vitamins are fat-soluble (_, _, _, _); they are absorbed through the intestinal membrances and stored in the body.

Answer 56

A, D, E, K

Question 57

Vitamin _ can be produced in sufficient quantities by the body, depending on exposure to the sun

Answer 57

D

Question 58

_______, which help put proteins, fats, and carbohydrates to use, are essential to regulating growth, maintaining tissue, and releasing energy from foods. Together with enzymes in the body, they help produce the right chemical reactions at the right times. They're also involved in the manufacture of blood cells, hormones, and other compounds.

Answer 58

Vitamins

Question 59

The body produces some _____, such as ______ _ which is manufactured in the skin after exposure to sunlight. Other vitamins must be ingested.

Answer 59

vitamins, vitamin D

Question 60

_____-soluble vitamins, if taken in larger quantities than needed, will be lost in the urine and sweat.

Answer 60

Water

Question 61

All B vitamins, including folic acid, as well as vitamin C, are _____ soluble

Answer 61

water

Question 62

Insufficient levels of ____ ____ (____) in pregnant women increases risk of development of neural tube defects in baby.

Answer 62

folic acid (folate)

Question 63

___________ are substances that prevent the harmful effects caused by oxidation within the body. They include vitamin C, E, and beta-carotene ( a form of vitamin A), as well as compounds, liek carotenoids and flavonoids. All share a common enemy: renegade oxygen cells called free radicals released by normal metabolism as well as by pollution, smoking, radiation, and stress.

Answer 63

Antioxidants

Question 64

Those consuming a diet high in ___________ have a lower risk of lung, colon and stomach cancer

Answer 64

antioxidants

Question 65

Building of bones and teeth, enzyme functions, nerve and muscle function, are where some ________ are required

Answer 65

minerals

Question 66

________ help build bones and teeth, aid in muscle function and help our nervous systems transmit messages.

Answer 66

Minerals

Question 67

____ and ______ are the most likely minerals to be deficient in the diet

Answer 67

Iron, calcium

Question 68

________, the most abundant mineral in the body, builds strong bone tissue throughout life and plays a vital role in blood clotting and muscle and nerve function.

Answer 68

Calcium

Question 69

Body must build up peak bone mass by young adulthood to prevent ___________ in later life

Answer 69

osteoporosis

Question 70

Osteoporosis leads to increased risk of ____ and ___ fracture in later life

Answer 70

wrist, hip

Question 71

_______ helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles.

Answer 71

Sodium

Question 72

High _______ is a factor in the development of high blood pressure

Answer 72

sodium

Question 73

Sodium intake should be kept to ___ grams/day (approx.__ tsp of table salt)

Answer 73

2.4,1