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Flashcards in Test 2 Deck (40):
1

The foods we eat are made up of specialized components called what?

nutrients

2

Name the 3 nutrients that are reffered to as th ENERGY ingredients

Carbs, Proteins, fats

3

What is the most important nutrient out body needs?

Water

4

Proper nutrition is important to:

1. energy
2. builds and maintains body tissue
3. regulates body functions

5

which minerals are lost through perspiration and must be replaced

electrolytes

6

What type of fat is better- saturated or unsaturated?

polyunsaturated

7

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.

8

How much fat should one consume?

Less than 30% per day
Mono and polyunsaturated

9

What 3 genetic factors that can not be changed to prevent coronary heart disease

Hereditary, age, gender

10

Diabetic people need to monitor the intake of what nutrient

Simple sugars

11

know the % total of daily intake of fat

less than 30% fat

12

know the 5 food groups, # of servings for each food, and 2 foods for each

Milk: 2-3
Meat: 2-3
Fruits: 2-4
Veg: 3-5
Breads and cereals: 6-11

13

Carbs can be broken doen to what and know the % consumption of each

Simple sugars- less than 10%. Complex carbs 45-55%

14

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.

15

What disease is named the "silent disease"

HTN

16

These are the 6 Nutrients

Carbs, Protiens, Fats, Vitamins, minerals, water

17

How can heart attacks be prevented?

"Lifestyle changes" 1. not smoking 2. decreasing bp and cholesterol 3. aerobically exercising on a regular basis

18

What type of exercise is best for effective weight loss?

aerobic exercise

19

Our body's weight consists of__%water

60-70%

20

Most water is lost through

Urination, feces, respiration, perspiration- must be replaced

21

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

22

High BP and cholecterol have __ to do with Coronary heart disease

"EVERYTHING"

23

Which nutrients are water and fat soluble?

Vit A, D, K = Fat soluble
Vit C & B = water solubule

24

All heart attacks are a result of interactions between

Genetic and lifestyle factors

25

What minerals are lost through perspiration?

Na+, K+, Cl+. Low K+ interffere with muscle nutrition can lead to muscle weakness.

26

K+ rich foods

Banana, citrus, nute, dates

27

___ is the MOST important nutrient

Water

28

Major minerals

Calcium, potassium, sodium, chloride, phosphorus, sulphur, magnesium

29

examples of simple sugars

"empty calories, no nutritional value"
table sugar, corn syrup, molasses, honey

30

Most sugar intake in the US is from

Soft drinks "liquid candy"

31

Many authorities believe excessive sugar can lead to

Obesity, type II diabetes, elevated cholesterol, heart disease, dental cavities

32

What do complex carbs do for people?

1. Lower fat content in diet

33

Examples of complex carbs

Grains, legumes, tubers, pastas and all starches from plant food

34

Beware of these fatty plants

Avocado, olives, coconut, nuts, seeds - moderation!

35

Minerals maintain

Muscle contraction, heart rhythm, body water sypplies, nerve conduction

36

Protiens help with

build and repair body tissue
forms enzymes, hormones, antibodies
transforms fats through the blood
supplies muscles when no fat of sugar

37

eXAMPLES OF PROTIENS

LEGUMES, meat, fish, poultry, dairy

38

Examples of monounsaturated fats are

avocados, canola oil, cashew nuts, olive oil, peanuts, peanut-butter

39

Examples of saturated fats are

animal flesh, dairy, coconut/palm kernel oil

40

Examples of polyunsaturated fats are

Almonds, corn oil, fish, pecans, safflower oil, sunflower oil, soybean oil, walnuts