Metabolism Flashcards
(42 cards)
What was the USDA’s 1992 Food Guide Pyramid’s main focus regarding fats?
Emphasis on reducing animal fats, replacing them with plant oils and nuts.
What foods should be restricted in the USDA 1992 Food Guide Pyramid?
- Red meats
- sweets
- starchy foods.
How much water does the USDA recommend daily?
At least 8 glasses of water per day.
Where do most dietary carbohydrates come from?
Most carbohydrates come from plants, except for lactose (milk) and a small amount of glycogen (meats).
What daily activity does the USDA recommend for health?
30 minutes of moderate exercise daily.
What are the dietary sources of starch?
- Grains
- legumes
- root vegetables
What are the dietary sources of sugars?
- Fruits
- sugar cane
- sugar beets
- honey
- milk.
What is cellulose and where is it found?
A type of fiber found in most vegetables, providing roughage.
What happens if blood glucose is too high?
Excess glucose is converted to glycogen (stored in liver/muscles) and fat (stored in adipose tissue).
What is glucose used for in the body?
Major fuel for making ATP; neurons and RBCs rely on glucose for energy.
What is the minimum daily carbohydrate intake recommended for optimal brain function?
~100 grams/day to maintain blood glucose levels.
What is the recommended daily carbohydrate intake according to the USDA?
130 grams/day, primarily from complex carbs (whole grains and vegetables).
What happens if carbohydrate intake falls below 50 grams/day?
The body may enter a state of ketosis, using fats for fuel instead of carbohydrates (glycose/ glycogen).
What are the main sources of dietary lipids?
Saturated fats from meat, dairy, and coconut oil; unsaturated fats from seeds, nuts, olive oil, and most vegetable oils.
What are essential fatty acids and why are they important?
Linoleic and linolenic acids are essential because the body cannot produce them; they must be obtained from the diet.
What is the recommended daily intake of cholesterol?
Less than 300 mg/day (equivalent to 1 egg yolk)
What is the American Heart Association’s recommendation for fat intake?
Fat should be less than 30% of total caloric intake; saturated fats should be less than 10%.
Why are dietary fats important in the body?
They help absorb fat-soluble vitamins, provide energy, and are essential for the structure of myelin sheaths and plasma membranes.
What are complete proteins and where are they found?
Complete proteins contain all essential amino acids and are found in animal products such as eggs, milk, fish, and meat.
What are the primary structural uses of proteins in the body?
Keratin of skin, collagen & elastin of connective tissue, muscle proteins.
What are examples of incomplete proteins?
Legumes, nuts, and cereals; these lack one or more essential amino acids (e.g., cereals are low in lysine, legumes are low in methionine).
What are the primary functional uses of proteins in the body?
Enzymes, hemoglobin, peptide hormones.
When are proteins used for energy in the body?
As a last resort, when carbohydrates and fats are too low.
What determines protein requirements?
Age, size, and nitrogen balance
