Module 4: Nutrition: Eating for a Healthier You Flashcards
(65 cards)
1
Q
define nutrition
A
science that investigates the relationship between physiological function and the essential elements of the foods we eat
2
Q
define essential nutrients
A
- nutrients our body can’t synthesize
- obtained from food
3
Q
what are the 4 essential nutrients we need in the largest amounts
A
- water
- proteins
- carbohydrates
- fats
4
Q
what are the 6 groups of essential nutrients
A
- water
- proteins
- carbohydrates
- fats
- vitamins
- minerals
5
Q
define recommended dietary allowances (RDAs)
A
daily nutrient intake levels meeting the nutritional needs of 98% of healthy individuals
6
Q
define adequate intakes (AIs)
A
- daily intake levels assumed to be adequate for most healthy people
- used when there isn’t enough research to support RDA
7
Q
define tolerable upper intake levels (ULs)
A
highest amounts of a nutrient you can consume daily without risking adverse health effects
8
Q
define acceptable macronutrient distribution ranges (AMDRs)
A
- ranges of protein, carbohydrate, and fat intake that provide adequate nutrition
- associated with a reduced risk for chronic disease
- expressed as percentages
9
Q
body percentage of water
A
50 to 70%
10
Q
water functions
A
- fluid, electrolyte, and acid-based balance
- regulates temperature
- major component of blood
11
Q
daily water intake recommendations for men and women
A
- men: 13 cups
- women: 9 cups
12
Q
what is the most abundant substance in the human body after water
A
proteins
13
Q
functions of proteins
A
- develop and repair bone, muscle, skin, and blood cells
- antibodies
- enzymes
- hormones
- alternative energy source
14
Q
define complete protein
A
- containing all essential amino acids
- animal products
15
Q
define incomplete protein
A
- lack one or more essential amino acids
- plant sources
16
Q
AMDR for protein
A
10 to 35 % of calories
17
Q
why should a sedentary person eat more protein than carbs
A
- proteins make you feel fuller for longer; take longer to digest
- release satiety hormones than contribute to feeling full
18
Q
functions of carbs
A
energy for daily activities
19
Q
define simple carbohydrates
A
- found in fruits, veggies, and dairy
- glucose, fructose
- monosaccharides, disaccharides
20
Q
define complex carbohydrates
A
- grains, legumes, veggies
- polysaccharides
- starch, glycogen, fiber
21
Q
what makes up the majority of the complex carb group
A
starches
22
Q
define fiber
A
- indigestible portion of plants foods
- helps move food through digestive system, delays absorption of nutrients, absorbs water
- soluble or insoluble
23
Q
what is the AMDR for carbs
A
45 to 60% of total calories
24
Q
function of fats
A
- source of body’s fuel
- maintain healthy skin and hair
- insulate body organs
- maintain body temperature
25
what is the most common form of fat in foods that makes up 95% of total body fat
triglycerides
26
why are HDLs healthier than LDLs
- HDLs are capable of transporting more cholesterol than LDLs
- LDLs transport cholesterol to body cells
- HDLs transport cholesterol to liver for metabolism
27
define saturated fats
- saturated with hydrogen
- animal sources
28
define unsaturated fats
- have room for additional hydrogen
- liquid at room temperature
- plants, vegetable oils
29
what 2 categories of fats are omega-3 and omega-6 fatty acids
- polyunsaturated fatty acids
- essential fatty acids
30
what is the AMDR for fats
20 to 35% of total calories
30
define trans fatty acids
- in processed foods made with hydrogenated oils
- FDA stopped allowing trans fat in foods in 2013
30
functions of vitamins
- promote growth
- maintain nerves and skin
- produce blood cells
- build bones and teeth
- heal wounds
- convert food energy to body energy
31
what are the differences between water soluble and fat soluble vitamins
- water soluble: dissolve in water, excess excreted in urine
- fat soluble: ADEK, absorbed through intestinal tract with help of fats, excess causes toxicity
32
functions of vitamin D
- body regulation of calcium
- calcification of bones
- fight infections
- lower blood pressure
- reduce risk of diabetes
- reduce growth of cancer cells
33
functions of folate
- production of compounds for DNA synthesis
- proper cell division during embryonic development
34
why are minerals important for vitamins
vitamins absorbed with the help of minerals
35
functions of sodium
- regulation of blood volume and blood pressure
- fluid balance
- transmission of nerve impulse
- heart activity
- metabolic functions
36
what is the AI for sodium
- 1500 milligrams
- 0.65 of a teaspoon
37
functions of calcium
- building strong bones and teeth
- muscle contraction
- blood clotting
- nerve impulse transmission
- heartbeat regulation
- fluid balance within cells
38
what should you eat calcium with to help it absorb
- protein
- vitamin D
- vitamin C
39
what is the most common nutrient deficiency worldwide
iron deficiency
40
functions of iron
- producing hemoglobin to carry oxygen to cells
- energy metabolism
- DNA synthesis
41
define functional foods
- foods that confer health benefits beyond nutrients they contribute to the diet
- whole foods, fortified foods, enriched foods, enhanced foods
- positively impact health
42
define antioxidants
- protect against oxidative stress that damages cells
- vitamins C and E, copper, iron, manganese, selenium, zinc
43
define phytochemicals
- antioxidant
- occurs naturally in plants
- protects against ultraviolet radiation, pests, adn other threats
44
define empty calorie foods
high-calories foods with little nutritional value
45
what is the key to following a healthy eating pattern
balance between food groups
46
what 3 claims on food packages are allowed by the FDA
- health claims describing a relationship between a food and health promotion or disease prevention
- nutrient content claims indicating that a specific nutrient is present at a certain level
- structure and function claims describing the effect that a component of the food has on the body
47
what is included on facts up front labels
- calories
- saturated fats
- sodium
- added sugars
- vitamins or minerals if they are over 10% of food
48
what is the difference between serving and portion
- serving: recommended amount you should consume
- portion: actual amount you consume at once
49
define dietary supplements
- one or more dietary ingredients taken by mouth
- vitamins, minerals, herbs, enzymes, amino acids, fatty acids, organ tissues
50
are dietary supplements regulated by the FDA
no
51
define organic foods
grown or raised without the use of toxic pesticides or fertilizers, antibiotics, or hormones
52
what percent of organic ingredients are in the following labels: 100% organic, organic, made with organic ingredients, some organic ingredients
- 100% organic 100%
- organic: 95%
- made with organic ingredients: 70%
- some organic ingredients: less than 70%
53
define locavore
people who eat mostly food grown and produced locally
54
how many peopel get foodborne illnesses in teh US every year and how many deaths does it cause
- 1 in 6 americans get sick
- 3,000 annual deaths
55
what factors contribute to foodborne illness
- importation of foods
- contamination in the field
- food processing equipment
56
4 steps to reducing contaminating your foods at home
- wash your hands and all produce
- use separate cutting boards and utensils for meat and produce
- control temperature of foods
- eat leftovers within 3 days
57
define food allergy
abnormal response to a component (usually protein) in a food
58
what are the 8 major food allergens
- milk
- eggs
- peanuts
- wheat
- soy
- tree nuts
- fish
- shellfish
59
define food intolerance
- have symptoms of digestive upset
- not result of immune response
60
define genetically modified foods
- insertion or deletion of genes in the DNA of an organism
- enhance production
61
one medium fruit serving is about the size of a
fist
62
what food group should be the largest portion of your plate
vegetables
63
which of the following is not a good source of complex carbs: oatmeal, spinach, carrots, milk
milk
