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Nutrition Quiz Flashcards

(60 cards)

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0
Q

What does nutrients do?

3 answers

A
  • Provides energy
  • helps build cells & tissues
  • regulates vitals
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1
Q

What is a nutrient?

A

A chemical substance found in food that maintains the body

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2
Q

The 3 main macronutrients that provide calories in your diet

A
  • carbohydrates
  • fats
  • proteins
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3
Q

Typical american diet-

CHO%

A

50

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4
Q

Typical american diet-

PROTEIN%

A

15

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5
Q

Typical american diet-

FAT%

A

25

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6
Q

What is a calorie?

A

the ~ amount of E needed to raise the T of 1 g of water by 1 C at a P of 1 atm.

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7
Q

1 pound is equivalent to

A

3,500 calories

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8
Q

How many extra calories does the avg. American consume daily?

A

275-500 calories

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9
Q

3 factors that effect how many calories you need:

A

1) age
2) gender
3) activity level

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10
Q

Carbohydrates… How many calories for every 1 gram

A

4 calories

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11
Q

Complex CHO

A
  • Good!

- whole grains, fruits, veggies, and some dairy products

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12
Q

Simple CHO

A
  • bad!
  • high in sugars and calories
  • baked goods, chips, pizza
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13
Q

What carbs do:

4 answers

A
  • body’s main fuel source
  • easily used for energy
  • body uses glucose for all tissues & cells
  • needed doe main organs; kidney, CNS, the brain, & muscles to function properly
  • can be stored in muscles & liver for later use as energy
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14
Q

Fiber is…

A

A type of indigestible CHO that cleans out your digestive tract and helps with staying regular.

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15
Q

Not enough fiber lead to…

A

Constipation and bloating

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16
Q

Protein: how many calories are delivered in 1 gram?

A

4 calories

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17
Q

Protein can be found in?

A

Animal and plant sources

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18
Q

animal protein

A

Complete and found in…

Eggs, salmon, chicken, and lean meats

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19
Q

Plant protein

A

Incomplete by itself and found in…

Dark leafy greens, lentils, tofu, and almonds

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20
Q

What does protein do for the body?

4 answers

A
  • aids in normal growth & development
  • tissue repair
  • immune function
  • making essential hormones & enzymes
  • 2nd in line for fuel when CHO isn’t available
  • preserves lean muscle mass
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21
Q

Incomplete proteins

A

Are lacking one or more amino acids

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22
Q

Complete proteins

A

contains an adequate proportion of all 9 of the essential amino acids

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23
Q

Fat: how many calories delivered for every 1 gram?

A

9 calories

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24
Monounsaturated fat
-Good! | Peanut butter, avocados
25
Polyunsaturated fat
``` Okay. Light and transparent oils Salmon Chia seeds Flax Nuts ```
26
Saturated fats
Bad! Solid @ RTemp; butter Red meat Animal products (generally)
27
Trans fat
worst!! Processed foods Fried foods Bad for the heart
28
What fat does for the body... 4 facts
- normal growth & development - energy ( most concentrated source) - helps with absorption of certain vitamins - provides cushioning for organs
29
How much water should you be drinking per day
6-10 glasses
30
How many glasses per 1 lb of sweat
2 glasses or 16 oz
31
Micronutrients are made up of ...
Vitamins and minerals.
32
Micronutrients in small amounts...
Ensure normal, metabolism, growth, and physical well-being
33
Most vitamins are --- made in the body.
Not
34
Vitamins are either --- or ---
H2O soluble or fat soluble | Based on how the body absorbs them
35
Water soluble; such as --- and ---
B and C
36
Water soluble are...
1) not stored in the body 2) dissolve in water to go into blood stream 3) body keeps what it needs and excretes the rest 4) has to be replenished daily
37
Vitamin C or chemical name...
Ascorbic acid
38
Vitamin C is found in...
Kiwis, limes, oranges, citrus
39
Vitamin C helps with...
Skin, cleansing liver, immune system
40
A vitamin C deficiency can cause...
Scurvy, were the gums become spongy, the teeth loosen, and bleeding through skin and mucus occurs.
41
Fat soluble vitamins are...
A, D, E, and K
42
Fat soluble vitamins are....
1) Stored in the body 2) dissolve in fat 3) body uses what it needs and stores rest for the future
43
Vitamin D: main source is from ...
The sun
44
Other sources of vitamin D are:
Egg yolks, fish oils, milk | But is present in few foods
45
Vitamin D...
1) Strengthen bone; helps with calcium absorption
46
Vitamin D deficiency can cause...
Rickets, a childhood disease that softens the bones, causing abnormal bone growth and chronic pain.
47
List three minerals
1) calcium 2) iron 3) zinc
48
4 Calcium facts
- strong bones - 1:10 girls(over 13) get enough calcium - 1,300 mg/day - bone density built at 9-18 and stops at 50 - calcium deficiency leads to osteoporosis- spongy bones.
49
Food with calcium:
Milk, leafy greens, yogurt
50
Iron aka --- and ---
Folic acid or folate
51
Most iron in our body is found in the blood as ----
Hemoglobin
52
Iron Found in... 3
1) liver, red meats, chicken 2) spinach, legumes 3) strawberries and raisins
53
Low in iron... Most common nutritional disorder
Anemia
54
Symptoms of anemia-3
1) fatigue 2) decreased mental function 3) shortness and difficulty with breathing
55
HDL is:
High density lipoprotein
56
HDL should be...
High
57
LDL
Low density lipoprotein
58
LDL should be...
Low
59
High LDL can put yourself risk at for...
Coronary disease, stroke, and type II diabetes

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