Flashcards in Test 2 Deck (40):
The foods we eat are made up of specialized components called what?
Name the 3 nutrients that are reffered to as th ENERGY ingredients
Carbs, Proteins, fats
What is the most important nutrient out body needs?
Proper nutrition is important to:
2. builds and maintains body tissue
3. regulates body functions
which minerals are lost through perspiration and must be replaced
What type of fat is better- saturated or unsaturated?
What 2 foods can you eat to replace 2 minerals to prevent muscle cramps
muscle contraction, normal heart rhythm, water supplies, nerve conduction. K+ and Ca+ Banana and avacado.
How much fat should one consume?
Less than 30% per day
Mono and polyunsaturated
What 3 genetic factors that can not be changed to prevent coronary heart disease
Hereditary, age, gender
Diabetic people need to monitor the intake of what nutrient
know the % total of daily intake of fat
less than 30% fat
know the 5 food groups, # of servings for each food, and 2 foods for each
Breads and cereals: 6-11
Carbs can be broken doen to what and know the % consumption of each
Simple sugars- less than 10%. Complex carbs 45-55%
What are radicals and what do they do for you
Free radical is a singular oxygen molecule that damages DNA. It causes cancer, heart disease, cataracks, rheumatic arthritis. Antioxidants bind with free radicals to prevent said diseases. 500mg vit C and 400IU vit E.
What disease is named the "silent disease"
These are the 6 Nutrients
Carbs, Protiens, Fats, Vitamins, minerals, water
How can heart attacks be prevented?
"Lifestyle changes" 1. not smoking 2. decreasing bp and cholesterol 3. aerobically exercising on a regular basis
What type of exercise is best for effective weight loss?
Our body's weight consists of__%water
Most water is lost through
Urination, feces, respiration, perspiration- must be replaced
5 methods for controlling HTN
1. Maintaining reccomended bpm
2. restricting salt intake
3. ingesting adequate Ca+/K+ intake
4. Engaging in voluntary relaxation
5. Exercising aerobically on a regular basis
High BP and cholecterol have __ to do with Coronary heart disease
Which nutrients are water and fat soluble?
Vit A, D, K = Fat soluble
Vit C & B = water solubule
All heart attacks are a result of interactions between
Genetic and lifestyle factors
What minerals are lost through perspiration?
Na+, K+, Cl+. Low K+ interffere with muscle nutrition can lead to muscle weakness.
K+ rich foods
Banana, citrus, nute, dates
___ is the MOST important nutrient
Calcium, potassium, sodium, chloride, phosphorus, sulphur, magnesium
examples of simple sugars
"empty calories, no nutritional value"
table sugar, corn syrup, molasses, honey
Most sugar intake in the US is from
Soft drinks "liquid candy"
Many authorities believe excessive sugar can lead to
Obesity, type II diabetes, elevated cholesterol, heart disease, dental cavities
What do complex carbs do for people?
1. Lower fat content in diet
Examples of complex carbs
Grains, legumes, tubers, pastas and all starches from plant food
Beware of these fatty plants
Avocado, olives, coconut, nuts, seeds - moderation!
Muscle contraction, heart rhythm, body water sypplies, nerve conduction
Protiens help with
build and repair body tissue
forms enzymes, hormones, antibodies
transforms fats through the blood
supplies muscles when no fat of sugar
eXAMPLES OF PROTIENS
LEGUMES, meat, fish, poultry, dairy
Examples of monounsaturated fats are
avocados, canola oil, cashew nuts, olive oil, peanuts, peanut-butter
Examples of saturated fats are
animal flesh, dairy, coconut/palm kernel oil