Week 2 Flashcards
(141 cards)
1
Q
How many grams of carbohydrates are in Starchy Vegetables?
A
15g per serving
2
Q
How many grams of carbohydrates are in Non-Starchy Vegetables?
A
5g per serving
3
Q
How many grams of carbohydrates are in Fruit?
A
15g per serving
4
Q
How many grams of carbohydrates are in Milk?
A
12g per serving
5
Q
How many grams of carbohydrates are in Legumes?
A
20g per serving
6
Q
How many grams of carbohydrates are in Meats?
A
0g per serving
7
Q
How many grams of carbohydrates are in Grains?
A
15g per serving
8
Q
What is Simple Carbohydrates?
A
Sugars
9
Q
What is Essential CHO?
A
Main source of energy for the brain and nerves
10
Q
What is Indigestible?
A
Can’t be broken down by enzymes
11
Q
What is Food?
A
not a significant source
12
Q
How many grams of fibre are in Grains?
A
1-2g per serving
13
Q
How many grams of fibre are in Vegetables?
A
2-3g per serving
14
Q
How many grams of fibre are in Fruits?
A
2g per serving
15
Q
How many grams of fibre are in Legumes?
A
5-8g per serving
16
Q
What is Pancreatic Amylase?
A
Digestion of starch into shorter glucose chains and maltose (Small Intestine)
17
Q
What is Lactase?
A
Breaks apart lactose
18
Q
What is Sucrase?
A
Breaks apart sucrose
19
Q
What is Maltase?
A
Breaks apart maltose
20
Q
What is Fructose?
A
absorbed by facilitated transport
21
Q
What is Primary Lactose Intolerance?
A
Gradual decline in lactase production over time
22
Q
What is Secondary Lactose Intolerance?
A
From damaged intestinal villi
23
Q
What is Glycogen stores released as blood glucose for the brain and other tissues when dietary supply?
A
low (liver)
24
Q
What is Using Other Macronutrients (If carbohydrate intake?
A
not met)
25
What is Ketosis?
Fat fragments combine to form acidic ketone bodies
26
What is Gluconeogenesis?
Creating glucose from a non-carb source (protein)
27
What is When carbohydrate intake?
above needs
28
What is Fat?
then stored in fatty tissue in the body
29
What is Blood glucose?
regulated by the pancreas via insulin and glucagon (hormones)
30
What is When blood sugar?
low, pancreas cells are signaled to secrete glucagon into the blood
31
What is Type 1?
The pancreas does not produce insulin
32
What is Type 2?
The insulin is ineffective
33
What is Gestational?
Occurs during pregnancy
34
What is Pre-diabetes?
Tests show fasting blood glucose is high, but just below the threshold for diagnosing diabetes
35
What is Diabetes?
Fasting Plasma Glucose (FPG) level of 7.0+ mmol/L
36
What is Pre-diabetes?
Fasting Plasma Glucose (FPG) level of 6.1-6.9 mmol/L
37
What is Normal?
Fasting Plasma Glucose (FPG) level of 3.9-6.0 mmol/L
38
What is Hypoglycemia?
Fasting Plasma Glucose (FPG) level of less than 3.9 mmol/L
39
What is One of the best prevention strategies?
to maintain a healthy weight and be active
40
What is Hypoglycemia?
Blood glucose concentration below normal levels
41
What is the Glycemic Response?
How quickly glucose is absorbed after ingestion, how high blood glucose rises and how quickly it returns to normal
42
What is Low Glycemic Response?
Slow absorption, modest rise, and smooth return to normal
43
What is High Glycemic Response?
Fast absorption, surge in blood glucose, possible plunge below normal
44
What is Glycemic Index?
A method of classifying foods according to the potential for raising blood glucose levels
45
What is the Carbohydrate RDA?
Minimum 130g/d
46
What is the AMDR for Carbohydrates?
45-65% of total calories from CHO
47
What is amount of Fibre for Men (14-50)?
38g/day
48
What is the amount of fibre for Men (51+)?
30g/day
49
What is the amount of fibre for Women (19-50)?
25g/day
50
What is the amount of fibre for Women (51+)?
21g/day
51
What is Sugar Terms (Amount?
more important than the type)
52
What is Sugars?
All monosaccharides and disaccharides
53
What is Brown Sugar?
White sugar with molasses added, 95% pure sucrose
54
What is Concentrated Fruit Juice Sweetener?
Sugar syrup from dehydrated fruit juice
55
What is Confectioner’s Sugar (Icing Sugar)?
Finely powdered sucrose
56
What is Corn Syrup?
From cornstarch; acted upon by enzymes
57
What is Corn Sweeteners?
Corn syrup and sugars derived from corn
58
What is Dextrose?
An older name for glucose
59
What is Levulose?
An older name for fructose
60
What is Raw Sugar?
The first crop of crystals harvested during sugar processing
61
What is HFCS?
High-fructose corn syrup (42, 55, or 90% fructose content)
62
What is Granulated/White Sugar?
Table sugar, crystalline sucrose (99.9% pure)
63
What is Invert Sugar?
Mixture of glucose and fructose (Sweeter than sucrose)
64
What is Honey?
Glucose and fructose mix from enzymatic digestion of sucrose in nectar by bees
65
What is Maple Sugar?
Sucrose from sap of sugar maple tree
66
What is Molasses?
Thick, brown syrup left over from refining of sucrose from sugar cane
67
What is Turbinado Sugar?
Sugar produced the same as white sugar, but without bleaching
68
What is HFCS?
50/50 fructose and glucose
69
What is Sugar?
an energy source for bacteria that cause tooth decay
70
What is Stevia?
Approved to be used as a food additive in Canada and as a tabletop sweetener
71
What is Monk Fruit Extract?
Approved as a tabletop sweetener only
72
What is the purpose for a low FODMAP diet?
Used primarily to manage Irritable Bowel Syndrome (IBS)
73
What is Oligosaccharides?
wheat, garlic, onions
74
What is Disaccharides?
milk, yogurt (lactose)
75
What is Monosaccharides?
excess fructose (e.g., apples, honey)
76
What is Polyols?
sorbitol, mannitol (e.g., sugar-free gum, stone fruits)
77
What is Lipids?
Organic (Carbon-containing) compounds
78
What is Fats?
Lipids that are solid at room temperature (25 degrees celsius or 70 degrees fahrenheit)
79
What is Oils?
Lipids that are liquid at room temperature
80
What is Fatty Acids?
Chain of carbon atoms with hydrogen atoms attached; acid group and methyl group on the ends
81
What is Saturated Fatty Acids (SAFA)?
Each carbon is fully joint to hydrogen atoms and contains only single bonds (ie; Stearic acid)
82
What is Unsaturated Fatty Acids?
Contains a double bond between 2 carbons
83
What is Monosaturated Fatty Acid (MUFA)?
Contains only 1 double bond, lacking two hydrogens (ie; Oleic acid)
84
What is Polyunsaturated Fatty Acid (PUFA)?
Contains 2 or more double bonds (ie; Linoleic acid)
85
What is Omega 9?
typically monounsaturated
86
What is Unsaturated Fats?
Liquid at room temperature (Kinked)
87
What is Saturated Fats?
Solid at room temperature (Stackable)
88
What is Shorter-Chain Saturated Fats?
Mostly solid
89
What is Emulsifier?
Disperse fat in water
90
What is Lingual Lipase?
Minor role in adults, more active in the digestion of milk fats in infants
91
What is Gastric Lipase?
Minimal fat digestion
92
What is Pancreatic Lipase?
Fat-digesting enzymes break down fat into smaller particles for absorption
93
What is Enterohepatic Circulation?
Most of the bile is reabsorbed and sent back to the liver to be reused
94
What is Glycerol + Small Lipids?
Diffuse into intestinal cells and absorbed directly to the blood stream
95
What is Monoglycerides + Long Chain Fatty Acids?
Form micelles which diffuse their contents through the intestinal wall
96
What is Chylomicrons?
Transport the lipids through the lymph to the rest of the body
97
What is VLDL?
Very low density lipoprotein (very low in protein)
98
What is LDL?
Low density lipoprotein (low in protein) (bad cholesterol)
99
What is HDL?
High density lipoprotein (high in protein) (good cholesterol)
100
What is Muscle Fuel?
Provides energy + glycogen to fuel muscular work
101
What is Energy Deprivation?
Fat as Fuel
102
What is High LDL?
the most important risk factor for CD
103
What is Regular HDL and low LDL?
associated with dramatically reduced risk of heart disease
104
What is Non-HDL Cholesterol?
<4.2 mmol/L
105
What is Total Cholesterol?
<5.2 mmol/L
106
What is LDL Cholesterol?
<3.5 mmol/L
107
What is HDL Cholesterol?
Women >1.3 mmol/L and men > 1.0 mmol/L
108
What is Triglycerides?
<1.7 mmol/L
109
What is Obesity (Body fat?
the best indicator)
110
What is DRI?
AMDR is 20-35% of total kcal from fat
111
What is American Heart Association?
30% or less of total kcal from fat
112
What is WHO?
15-30% of total kcal from fat
113
What is DRI?
<10% of total kcal from SFA
114
What is Heart and Stroke Foundation?
Consume lower amounts
115
What is WHO?
0-10% of total calories from SFA
116
What is DRI?
As little as possible
117
What is Heart and Stroke Foundation?
Consume lower amounts
118
What is WHO?
Less than 1% of total kcal from fat
119
What is %DV for cholesterol?
300mg regardless of energy intake
120
What is %DV?
not the same as %kcal from fat
121
What is Heart and Stroke Foundation?
Consume more PUFA (omega-3 fatty acids), flaxseed, canola oil, soybean oil, nuts
122
What is DRI?
5-10% of total Kcal
123
What is WHO?
6-10% of total Kcal
124
What is DRI?
0.6-1.2% of total Kcal
125
What is WHO?
1-2% of total Kcal
126
What is Visible Fats (In Foods)?
Easy to trim off
127
What is Invisible Fats (In Foods)?
Marbling of meats, blended into processed meats or sauces, fats in some foods
128
What is Visible Added Fats?
Consciously added to foods (ie; butter or margarine)
129
What is Invisible Added Fats?
Hidden in fried foods, baked goods, sauces, etc
130
What is Extra Lean Ground?
10% or less
131
What is Lean Ground?
17% or less
132
What is Medium?
23% or less
133
What is Regular?
30% or less
134
What is Majority of fat?
in and under the skin
135
What is Fat?
saturated fat
136
What is Whole Milk?
3.25%
137
What is Reduced-Fat/Less Fat?
2%
138
What is Low-Fat?
1%
139
What is Fat-Free (Skim)?
0%
140
What is Lower fat?
only a change in fat, not other nutrients
141
What is Exception?
Avocado, olives (Mainly unsaturated fats)
