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Nutrition (Final Test) Flashcards

1
Q

Nutrition

A

Nutrition is the study of what people eat and of eating habits and how these affect health status.

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2
Q

Nutrient

A

A nutrient is a substance in food that helps with the body processes, helps with growth and repair of cells, and provides energy.

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3
Q

Calorie

A

A calorie is a unit of energy produced by food and used by the body.

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4
Q

Metabolism

A

Metabolism is the rate at which food is converted into energy in body cells.

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5
Q

What is the difference between a fast metabolism and a slow metabolism?

A

The difference is that for a fast metabolism you can eat whatever you want and you will not gain that much weight. However, a slow metabolism is you can eat whatever you want and you will gain weight, you can’t maintain your body weight.

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6
Q

What is protein and what is it needed for? How many calories does one gram of protein equal?

A

A protein is a nutrient that is needed for:

-Growth
-Build, Repair, and maintain body tissues
-Regulate body processes
-Supply energy (1 gram of protein equals 4 calories)
Amino acids are the building blocks of protein
-Complete Protein
-Incomplete Protein

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7
Q

What are 12 or 8 examples of protein?

A

-Eggs (Whites)
-Meat/Poultry/Fish
-Eggs (Yolks)
-Tofu
-Nuts/Seeds
-Milk/Yogurt
-Grains
-Beans

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8
Q

How many amino acids does your body need to function properly?

A

Your body needs 20 amino acids to function properly.

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9
Q

How many essential amino acids can your body not make? How do you get these acids?

A

There are 9 essential amino acids that your body cannot make and must get through your diet.

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10
Q

How many amino acids does complete protein contain?

A

Complete protein contains all 9 essential amino acids.

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11
Q

Where do incomplete proteins come from? Do they contain all 9 amino acids?

A

Incomplete protein come from plant sources and no, they do not contain all 9 essential amino acids.

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12
Q

What is a carb or a carbohydrate?

A

A carbohydrate is a nutrient that is the main source of energy for the body.

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13
Q

What are the 3 types of carbohydrates?

A

-Sugars
-Starches
-Fiber

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14
Q

What are examples or sources of carbohydrates?

A

-Vegetables
-Beans
-Potatoes
-Pasta
-Bread
-Rice
-Popcorn
-Fruit

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15
Q

What is a fat? One gram of fat equals how many calories of ______.

A

A fat is a nutrient that provides energy and helps the body store and use vitamins. One gram of fat equals nine calories of energy.

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16
Q

Why does the body need fat?

A

-Surround/cushion the internal organs
-Maintain body heat
-Store and use fat soluble vitamins
-Maintain energy reserve
-Build brain cells and nerve tissues

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17
Q

What fat do you need?

A

You need good fats!!

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18
Q

What foods is fat found in?

A

-Butter/Margarine
-Salad Dressing
-Nuts
-Milk/Cheese
-Meat
-Oil
-Ice cream
-Egg yolks
-Pastries

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19
Q

What are the bad fats?

A

The bad fats are trans fat and saturated fat!

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20
Q

Where are saturated fat and trans fat found in? What state of matter are they at room temperature?

A

They are found in many animal and dairy products and are solid at room temperature.

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21
Q

Too much bad fats can cause?

A

Too much bad fats cause clogged arteries, heart attack, high blood pressure, and stroke. (Plague you can scrape off, but it could be there forever from too much bad fats.

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22
Q

What can you do to prevent your intake of trans fat and saturated fats?

A

You can look for words “partially hydrogenated” on food labels.

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23
Q

What is a vitamin?

A

A vitamin is a nutrient that helps the body use carbs, proteins, and fats.

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24
Q

What is a fat soluble vitamin?

A

Dissolves in fat and can be stored in the body (Need to be dissolved)

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25
Q

What are 4 fat soluble vitamins?

A

-A
-D
-E
-K

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26
Q

What is a water soluble vitamin?

A

Dissolves in water and cannot be stored in the body in significant amounts.

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27
Q

What vitamins are water soluble?

A

-B Complex
-B1- Thiamin
-B12
-B3- Riboflavin
-B6
-B2

-C

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28
Q

What are the two types of vitamins?

A

The two types of vitamins are fat soluble and water soluble!

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29
Q

What are minerals?

A

Minerals are a nutrient that regulates many chemical reactions in the body.

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30
Q

What are the two types of minerals?

A

The two types of minerals are the Marco minerals and the Tracee minerals.

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31
Q

What amount are Marco minerals required in?

A

Marco Minerals are required in amounts greater than 100 milligrams.

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32
Q

What are examples of Marco minerals?

A

-Calcium
-Magnesium
-Phosphorus
-Potassium
-Sodium
-Sulfur

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33
Q

What amount do you need of Tracee minerals?

A

Tracee minerals are needed in very small amounts, but still very important for the body.

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34
Q

What are examples of Tracee minerals?

A

-Copper
-Iodine
-Iron
-Manganese
-Zinc

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35
Q

What is water?

A

A nutrient that is involved with all body processes, makes up the basic part of the blood, helps with waste removal, regulates body temperatures and cushions the spinal cord and joints.

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36
Q

How long can you survive without water?

A

You can only survive without water for 3 days!

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37
Q

What percent of your body is made up by water?

A

Water makes up 60% of your body.

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38
Q

How does water leave the body?

A

Water leaves the body through perspiration and urine.

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39
Q

How many glasses of water do you need a day?

A

You need at least 6-8 glasses of water a day.

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40
Q

What food or drinks can water be found in?

A

Water can be found in juice, milk, fruits, and vegetables.

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41
Q

Water is a _____________.

A

WATER IS A NECESSITY FOR YOUR HEALTH!!

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42
Q

What is dehydration?

A

Dehydration is a condition in which water content of the body has fallen to an extremely low level.

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43
Q

What are signs of dehydration? (10)

A

-Dizziness
-Fatigue
-Weakness
-Dry mouth
-Flushed skin
-Headache
-Blurred vision
-Dry, hot skin
-Rapid pulse
-Difficulty swallowing

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44
Q

EAT _______, LIVE WELL!

A

EAT HEALTHY, LIVE WELL!

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45
Q

What is the serving size for Bread, Cereal, Rice, Pasta (6-11)?

A

-One slice of bread
-1 ounce of cereal
-½ cup cooked rice, pasta, cereal

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46
Q

What is the serving size for Vegetable (3-5)?

A

-1 cup raw leafy vegetables
-½ cup cooked vegetables
-¾ cup vegetable juice

47
Q

What is the serving size for Milk, Yogurt, Cheese (2-3)?

A

-1 cup of milk or yogurt
-2 ounces of cheese

48
Q

What is the serving size for Meat, Poultry, Fish, Beans, Eggs, Nuts (2-3)?

A

-2-3 ounces of cooked meat, fish, poultry
-½ cup dry beans
-1 egg
-2 tablespoons peanut butter

49
Q

What is sugar? What does it promote?

A

Sugars are carbohydrates that are high in calories and lack vitamins and minerals. Promotes tooth decay and increases risk of being overweight.

50
Q

What should you limit in your diet?

A

You should limit sugar, fats, oils, and sweets in your diet.

51
Q

What are the 7 reasons why sugar is bad for you?

A
  1. Sugar is highly addictive.
  2. Can cause insulin resistance which may lead to Type II diabetes.
  3. Bad for your teeth.
  4. Contributes to obesity.
  5. Can give you cancer.
  6. Raises your cholesterol and gives you heart disease.
  7. Can cause non-alcoholic fatty liver disease.
52
Q

What is required on most foods? Where will they be found?

A

Nutrition Facts are required on most foods. (Mostly on the back)

53
Q

Food Labels will contain:

A

Serving Size, Serving Per Container, Calories, Calories from fat, and
Percent daily value.

54
Q

What is serving size on a food label mean?

A

The amount of food that is considered a serving.

55
Q

What is serving per container on a food label mean?

A

The number of servings in the container or package.

56
Q

What does calories on a food label mean?

A

The number of calories in one serving of food.

57
Q

What does calories from fat on a food label mean?

A

The number of calories from fat in one serving.

58
Q

What does percent daily value on a food label mean?

A

The portion of the daily amount of a nutrient provided by one serving of the food.
- Total fat, saturated fat, cholesterol, sodium, Vitamin A and C.

59
Q

How many calories does the average person need?

A

The average person needs 2.000 calories per day.

60
Q

If you are not experiencing _______ after you run one mile, which the amount of calories you burn is about 140 calories, you probably ________ that many calories.

A

If you are not experiencing fatigue after you run one mile, which the amount of calories you burn is about 140 calories, you probably didn’t burn that many calories.

61
Q

What else do you have to look for on a food label?

A

Check the dates!!

62
Q

What does “Sell By” mean?

A

The last date by which the product should be sold.

63
Q

What does “Best If Used By” mean?

A

The date after which the product should be used to ensure quality.

64
Q

What does “Expiration Date” mean?

A

The date after which the product should not be used.

65
Q

You have to look for food additives? What are food additives? Example!

A

Look for food additives- substances added to food to prevent spoilage and improve taste/appearance. Ex, twinkies!

66
Q

What is an indicator that your food has gone bad?

A

MOLD IS AN INDICATOR!!

67
Q

What is the difference between hunger and appetite? Why do you need to eat when you are hungry?

A

The difference is that hunger is the physiological need for food, while appetite is the desire to eat that comes from factors other than hunger. You need to eat when hungry to obtain nutrients, but you do not need to satisfy appetite.

68
Q

What do you not need to eat for?

A

-Manage stress
-When the sight or smell of food tempts you
-When you feel rejected, depressed, anxious, bored, or lonely.
-To have something to do at a party when you feel uncomfortable.
-Because people around you are eating.

69
Q

Why do you need breakfast?

A

Breakfast “break the fast” will jump start your day/metabolism.

70
Q

Why do you need lunch?

A

Lunch provides energy for your afternoon activities, remain alert and able to do school work.

71
Q

Why do you need dinner?

A

Dinner will help fuel you to complete the day.

72
Q

Hangry

A

A state of anger caused by lack of food.

73
Q

What should you DO when eating breakfast/lunch?

A

-Eat foods high in protein (Keep you full for longer and have a longer energy span)
-Eat fruits or drink fruit juice
-Eat vegetables/vegetable juice
-Eat foods such as cereal or bread that are sources of grains/fiber

74
Q

What should you NOT DO when eating breakfast/lunch?

A

-Skip foods foods that are a source of protein
-Survive on doughnut or sweet roll
-Eat fatty food, greasy foods, or fried foods
-Pig out on salt cured foods such as ham or bacon

75
Q

What should you DO when eating/choosing dinner?

A

-Round out daily requirements
-Eat a variety of foods
-Eat early in the evening rather than close to bedtime

76
Q

What should you NOT DO when eating/choosing dinner?

A

-Eat dinner too close to bedtime
-Drink caffeine if you have difficulty falling asleep
-Eat spicy foods, if you have a difficulty sleeping

77
Q

When should you eat snacks and why? What are examples of healthy snacks?

A

-Eat snacks in between meals to stop hunger and get needed servings from the food guide pyramid.
-Examples of healthy snacks- yogurt, fruit, popcorn, veggies, rice cakes, cottage cheese, bagel, juice, and cheese.

78
Q

What do sports drinks do?

A

Replace electrolytes lost during physical activity (sodium and potassium), but contain high amounts of sugar and calories.

79
Q

What do energy bars do? Read the label for what?

A

Contain ingredients that are supposed to enhance performance. Read the label carefully, look for high protein and low sugar.

80
Q

Before a big game what should you avoid?

A

Before a big game you should avoid: spicy foods, fried foods, sugary foods, and caffeine!

81
Q

Diet can help reduce the risk of cancer by practicing the following guidelines: (6)

A

-Avoid Obesity- body weight that is 20 percent or more than desirable weight.
-Eat a variety of foods- body has a combination of nutrients and antioxidants. Eat the rainbow!
-Eat several servings of fruits and vegetables per day
-Eat several servings of fiber rich foods such as whole grain cereals, legumes, fruits, and vegetables
-Limit fat intake, especially saturated fats
-Limit consumption of foods that are smoked, salt, or nitrite cured.

82
Q

Cardiovascular disease

A

Cardiovascular disease is a disease of the heart and blood vessels and is the leading cause of premature death.

83
Q

What can cardiovascular disease be reduced by?

A

-Limit fat intake, especially saturated fats and high in cholesterol
-Increase intake of food and beverages containing antioxidants
-Limit intake of sodium (Don’t put salt on everything)

84
Q

Salmonellosis

A

The bacterium salmonella contaminates undercooked chicken, eggs, and meats.

85
Q

Botulism

A

Improperly canned foods.

86
Q

E. Coli

A

Contaminated undercooked meat, especially hamburgers.

87
Q

Gastroenteritis

A

Contaminates animal products, especially chicken.

88
Q

__________ is how you get food poisoning.

A

Food-Borne Illnesses is how you get food poisoning.

89
Q

What are symptoms of food borne illnesses?

A

-Fever
-Nausea and Vomiting
-Dehydration
-Upset Stomach
-Cramps
-Diarrhea

90
Q

What is the guide to food safety? Check what? Choose what? What temperature should the fridge be, how about the freezer, wash hands for how long, how long should cooked food at room temperature sit out?

A

-Check expiration dates
-Choose canned foods and packages that are free of dents, cracks, rust, holes, or tears. (Mishandled and pockets of air that the product could spoil.
-Keep refrigerated temperature between 35-45 degrees F
-Keep freezer temperature at or below 0 degrees F
-Wash your hands before and after preparing food for a least 20 seconds
-Place cooked food in a clean dish
-Do not let cooked food sit at room temperature for more than two hours.

91
Q

Cross-contamination

A

A food being exposed to another food.

92
Q

Food Allergy

A

Is an abnormal response to food that is triggered by the immune system.

93
Q

What are symptoms of a food allergy?

A

-Vomiting
-Diarrhea
-Abdominal cramps
-Hives
-Swelling
-Sneezing
-Asthma
-Difficulty breathing
-Itching
-Nausea

94
Q

What are some of the most common food allergies?

A

-Peanuts
-Tree Nuts
-Milk
-Egg
-Wheat
-Soy
-Fish
-Shellfish

95
Q

Food Intolerance and a common example, why?

A

Is an abnormal response to food that is not caused by the immune system. The food is not tolerated well. Lactose intolerance is a common example. The enzyme that breaks down the milk sugar present in the cells of the small intestine is missing.

96
Q

What are symptoms of lactose intolerance:

A

-Gas
-Bloating
-Diarrhea
-Loose stools
-Gurgling sounds
-Pain in cramps in the lower belly

97
Q

Essential Body Fat

A

The amount of body fat needed for optimal health.

98
Q

What is the healthy percentage of body fat for teen males and teen girls, but what is body fat mostly dependent upon?

A

Healthy percentage of body fat for teen males is 11-17%. Healthy percentage of body fat for teen girls is 16-24%, but is ultimately dependent upon weight, age, and height.

99
Q

Adipose Tissue

A

Is fat that accumulates around internal organs, within muscles, and under the skin.

100
Q

A high amount of adipose tissue can increase??

A

High amount of adipose tissue increases your risk of heart disease, cancer, diabetes, and arthritis.

101
Q

What do you have to consume more or less of to gain weight?

A

Calorie intake must be greater than your caloric expenditure.

102
Q

What do you have to consume more or less of to lose weight?

A

Calorie intake must be less than your caloric expenditure.

103
Q

What do you have to consume more or less of to maintain your weight? How many calories is one pound of body fat equal to?

A

One pound of body fat is equal to 3,500 calories. Either increase or decrease calorie intake by that number to gain/lose a pound.

104
Q

In order to successfully gain weight, you need to:

A

Have a physical examination
Have a physician/dietitian determine the number of pounds you need to gain.
Increase the number of serving from each food group in the food guide pyramid.
Follow dietary guidelines and do not develop harmful eating habits.
Eat snacks between meals.
Exercise to increase muscle mass.
Drink plenty of fluids.
Keep a food and beverage journal.

GRADUAL PROCESSES!!

105
Q

In order to successfully lose weight, you need to:

A

Have a physician exam to determine how much weight to lose.
Select the appropriate number of servings from the food guide pyramid.
Follow the dietary guidelines.
Keep available ready to eat, low calorie snacks
Participate in regular physical activity.
Drink plenty of fluids- STAY HYDRATED!!
Keep a food and beverage journal- keeps you on track!
Ask for support from family and friends.

Should be a gradual process

106
Q

How do you recognize FAD diets?

A

-Promise quick weight loss.
-Limit food selections and dictate specific rituals.
-Use testimonials from famous people.
-Claim to be a cure all.
-Recommend expensive supplements.
-No attempt to change diets habits permanently.

107
Q

What are examples of FAD diets? If you do these diets what will your weight look like? What do Fad diets do to your body?

A

Example, Keto and a Juice Cleanse. If you do these diets you will lose the weight, which is generally water weight, but when you start drinking more water you will gain back the weight and if so more weight that you had to begin with. FAD DIETS SHOCK YOUR BODY.

108
Q

What is a binge eating disorder?

A

Binge eating disorder is when a person cannot control eating and eats excessive amounts.

109
Q

What is obesity?

A

Obesity is when body weight is 20 percent or more than desirable weight.

110
Q

____% of teens who are obese are obese as adults.

A

80% of teens who are obese are obese as adults.

111
Q

Teens with binge eating disorder typically:

A

-Lack self respect
-Have negative self-esteem
-Have negative body image
-Have frequent bouts of depression
-Not feel accepted by their peers
-Withdraw from social activities
-Substitute eating for relationships

112
Q

Why are more and more Amercian’s becoming obese? (__out of___children are obese, % of children are eating fast food ___)

A

-1 out of 3 children are overweight or obese
-33% of children are eating fast food on every given day!
-Too many unhealthy food choices
-Portion sizes are too big
-We drink too many calories
-Not enough exercise
-People are not educated enough

113
Q

What does the American diet contain?

A

The American diet contains a lot of fatty foods (fried), a lot of sugar, and contains many preservatives compared to other countries.

Health Quizzes and Tests (3 decks)

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