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Flashcards in Nutrition Deck (37):
1

What are the six classes of nutrients

Carbohydrates, fats, proteins, water, vitamins, and minerals

2

What are the dietary recommendations for carbohydrate, fat, and proteins in the diet

Carbs: 55-60%, fat: 25-30%, protein:15-20%

3

What does vitamin A do

Maintains skin and other cells that line the inside of the body, bone and tooth development, growth, and vision in dim light

4

What can happen in excess of vitamin C

Kidney stones, and diarrhea

5

What does vitamin K do

Production of blood-clotting substances

6

What are the most reliable sources of vitamin A

Liver, milk, egg yolk, deep green, and yellow fruits and vegetables

7

What does B12 vitamins do

Production of genetic material, maintains central nervous system

8

How many glasses of water should an adult consume a day

About 10

9

What is the major role of calcium

Bone and tooth formation, blood clotting, muscle contraction, nerve function

10

What is the major role of sodium

Maintenance of fluid balance

11

What is the major role of iron

Formation of hemoglobin; energy from carbohydrates, fats, and proteins

12

How many excess calories must be burned to lose 1 pound

3500

13

What are some side-effects of binge-purge patterns

Stomach rupture, disruption of heart rhythm, and liver damage, tooth decay and chronically inflamed mucous lining of the mouth and throat

14

Female athlete triad syndrome is the combination of what

Eating disorder, amernorrhea, and osteoporosis

15

Micronutrients are necessary for ___________ normal body _____________

Regulating, function

16

_______, _________, and _________macronutrients

Carbohydrates, proteins, fats

17

What vitamins helps in tissue growth and repair?

C, E

18

Dietary recommendations for an athlete

55-60% carbs, 25-30% fats, 15-20% protein

19

Vitamins which could be harmful in large doses

A, D, E, K

20

What are the Fat-Soluble vitamins?

A,D,E,K

21

What are the electrolytes?

sodium, chloride, potassium, magnesium, calcium

22

what are the 6 classes of nutrients?

carbs, fats, proteins, water, vitamins, minerals

23

What are dietary recommendations for carbs, fats and protein?

55-60% carbs, 25-30% fats, 15-20% proteins

24

Difference of unsaturated,saturated, and trans fats?

Saturated fats increase LDL cholesterol and cardiovascular diseases, trans fats are made by partially hydrogenated food processing, unsaturated helpful, fatty acids omega-3

25

Major function, source and deficiency problems of Vitamins A, D,

A cell structure, and growth, Milk liver, fruits and veggies, night blindness, growth failure. D bone growth,sunlight, causes rickets in children

26

Major function, source and deficiency problems of Vitamins E. K

E protects cell membranes, veg oils, anemia, K produces blood clotting substances, green leafy vegies, increased bleeding time

27

Major function, source and deficiency problems of Vitamins Thiamin, Riboflavin

Thiamin breaks down carbs, fats, and proteins for energy, cereal products, pork, lack of energy Riboflavin energy break down from carbs, fats, proteins, milk liver bread, dry skin cracked lips

28

Major function, source and deficiency problems of Vitamins Niacin, B6


Niacin energy from carbs, fats, proteins, Liver meat legumes skin problems depression. B6 breaks down protein produces hemoglobin, white meats whole grains, poor growth and anemia

29

Major function, source and deficiency problems of Vitamins B12, Folate

B12 Produce genetic material maintains CNS, Foods from animals, Neurological symptoms, Folate Produce genetic material, yeast or wheat germ, Anemia

30

Major function, source and deficiency problems of Vitamins C

C formation and maintenance of connective tissue, fruits and veggies, scurvy or joint swelling joints

31

What two vitamins are rarely found deficient with in the human and are found in wild food?

Patothenic acid and biotin

32

Major role, sources, and deficiency problems of minerals Calcium, Phosphorus

Calcium Bone and tooth formation, Dairy products, Osteoporosis. Phosphorus, skeletal development, meats, dairy, rarely deficient

33

Major role, sources, and deficiency problems of minerals Sodium, Iron, Copper

Sodium fluid balance, salt, deficient not normal. Iron formation of hemoglobin, liver and read meats, anemia. Copper formation of hemoglobin, liver, buts shellfish, Anemia

34

Major role, sources, and deficiency problems of minerals Zinc, Iodine, Fuorine

Zinc normal growth, seafood meats, skin problems delayed growth, Iodine production of thyroxin iodized salt seafood, mental growth. Fluorine strengthens bones and teeth, fluoride in water teeth decay

35

Average adult requires how much water daily?

2.5 liters or 10 glasses of water

36

what are the 5 electrolytes?

sodium chloride, potassium, magnesium, and calcium

37

average body comp for college aged male and female

12-15% and 20-25%