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67 Cards in this Set
- Front
- Back
It is recommended that all adults consume one to two servings each of fruits and veggies everyday.
True/false |
False
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How many french fries are considered to be one 1/2 cup serving?
A.10 B.15 C.20 |
A. 10
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Candy is the leading source of added sugars in the Am diet
True/false |
False
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Which is not whole grain?
A.brown rice B.wheat flour C. popcorn |
B. Wheat flour
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Nutritionists advise reduced intake of saturated and trans fats for which of the following reasons?
A. they increase levels of low density lipoproteins (LDL) bad cholesterol B, the provide more calories than other types of fat C.They increase the risk of heart disease |
A and C
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Substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs.
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essential nutrients
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What are the six classes of essential nutrients?
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Proteins, fats, carbohydrates, vitamins, minerals, and water
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How many essential nutrients are there?
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45
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An essential nutrient required by the body in large amounts
Such as proteins, fats, carbs |
Macronutrient
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An essential nutrient required by the body in minute amounts
Such as vitamins, minerals, and water |
Micronutrient
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A measure of energy content in food.
Represents the amount of hear needed to raise the temp of 1 liter of water 1 degree Celsius |
kilocalorie (AKA calorie)
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How many carbs, proteins, and fats do we need for a healthy diet according to the Acceptable Macronutrient Distribution Ranges (AMDR)?
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Carbs- 45-65%
Protein- 10-35% Fat- 20-35% |
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An essential nutrient
A compound made of 20 common amino acids Forms bones, muscles, blood, enzymes, hormones, and cell membranes |
Protein
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How many essential amino acids and how many nonessential amino acids are there in proteins?
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Essential- 9
Nonessential- 11 |
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The building blocks of proteins
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Amino acids
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When individual protein sources provide all essential amino acids in adequate amounts.
Most animal proteins ( meat, fish, poultry) |
Complete
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When individual protein sources do not provide all essential amino acids in adequate amounts.
Mostly in plant sources (legumes, nuts) |
incomplete
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What is the recommended daily intake of protein in adults?
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0.8 g/kg of body weight
or 10-35% calorie intake |
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Most concentrated source of energy (9 cal/gram)
Stored energy and provides insulation and support for body organs |
Fat (or lipids)
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Includes a molecule of glycerol with 3 fatty acid chains attached to it.
95% of dietary fat and stored fat |
Triglyceride
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Filled to capacity with H atoms
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Saturated fatty acids
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Missing H atoms in chain causing a kink in chain
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Unsaturated fatty acids
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A process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats.
Forces H into liquid oil, making oil. Gets more saturated as it accepts H. |
Hydrogenation
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Blood fat the transports cholesterol to organs and tissues
Bad cholesterol |
Low density lipoprotein (LDL)
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Blood fat that helps transport cholesterol out of the arteries
Good cholesterol |
high density lipoprotein (HDL)
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What do saturated and trans fats do to LDL and HDL?
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Increase LDL and may decrease HDL
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What do polyunsaturated and monounsaturated fats do to LDL and HDL?
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May lower LDL and increase HD
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The AMDR recommends how much fat we intake?
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20-35% of total calories
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What are the average intake numbers for total fat, saturated fat, and trans fat
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Total fat= 33%
Saturated fat= 11% Trans fat= 2-4% (needs to be as low as possible) |
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An essential nutrient that supplies energy for the body cells,
Contain sugars, starches, and dietary fiber |
Carbohydrates
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A group of Carbohydrates found naturally in fruits and milk. 1 or 2 sugar units
Include sucrose (table sugar), fructose, maltose, and lactose |
Simple carbohydrates
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A group of carbohydrates that are found in a variety of plants, esp grains, legumes, and tubers
multiple sugar units |
Complex Carbohydrates
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Digestion in mouth and small intestines breaks down carbs into simple sugar molecules (glucose) for absorption. Pancreas releases insulin which allows cells to take up glucose for energy. the bod uses some immediately and stores the rest as fat
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Digestion of carbohydrates
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The entire edible portion of the grain such as wheat, rice, or oats, consisting of inner layer= germ, middle= endosperm, and outer= bran.
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Whole grain
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What happens during the processing of whole grains?
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The germ and bran are removed leaving starch of endosperm
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A food that has a rapid effect on blood glucose levels is said to have a high
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Glycemic index
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Eating high glycemic index foods can do what to your appetite?
And over long term, may do what to your risk of diabetes and heart disease? |
Increase it
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What is the recommended amount of Carbohydrates we should intake?
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Adults- 45-65% total daily calories
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Nondigestible carbohydrates provided by plants.
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Fiber
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Type of fiber;
Refers to nondigestible carbohydrates that are present naturally in plants like grains, legumes, and veggies |
Dietary fiber
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Type of fiber; refers to nondigestible carbohydrates that have been either isolated from natural sources or synthesized ina lab and then added to a food produce
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Functional fiber
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The sum of dietary and functional fiber
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Total fiber
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What are the sources of fiber
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Plants
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What are the recommended intake for men and women for fiber?
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Men= 38g
Women= 25g |
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Organic (carbon- containing) substances needed in small amount to help promote and regulate chemical reactions and processes in the body
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Vitamins
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How many vitamins do humans need? and how are they broken down?
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13:
4 fat soluble (A,B,E,&K) 9 water soluble (C and 8B complex vitamins) |
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What are some functions of vitamins?
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To help chemical reactions in cells, the production of RBC, maintenance of nervous, skeletal, and immune systems, and they act as an antioxidant
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Where do we get our vitamins from?
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Not the body, abundant in fruits, veggies, and grains
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What is it when you lack vitamin C?
Vitamin D? |
Vit C= scurvy
Vit D= rickets |
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What happens when you have too much vitamin C? Vitamin D
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Vitamin c= kidney damage, calcium deposits in soft tissues, depression, death
Vitamin D= urinary stones, acid stomach, nausea, diarrhea, headaches |
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Inorganic compounds (non- Carbon containing) elements you need relatively small amounts to help regulate body functions, and in growth, and help release energy
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Minerals
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How many essential minerals are there?
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17
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How much of the major mineral group and trace mineral group do you need a day?
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Major= 100 mg or more (Ca, P, Mg, Na,K, Cl)
Trace= minute amounts (Cu, F, I, Fe, Zn) |
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How much water are you composed of
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50-60%
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How many days can you live without food and water?
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Food=50
Water= a few |
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What are the food and nutritional board water intake levels for men and women?
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Men= 3.7 L water with 3 L(13 cups) coming from beverages
Women= 2.7 L water with 2.2 L (9 cups) coming from beverages |
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A chemically unstable molecule that reacts with fats, proteins, and DNA, damaging cell membranes and mutating genes
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Free radicals
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Broad class of nutrients shown to be beneficial at reducing chronic diseases,
Primarily from fruits, veggies, and grains |
Phytochemicals
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What are these? Vitamin C and E, selenium, and carotenoids?
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Antioxidants in our diet
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Standards for nutrient intake designed to prevent nutritional deficiencies and reduce the risk of chronic disease
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Dietary Reference Intakes (DRI's)
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Levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease for most individuas in a population group
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Adequate intake (AI) and Recommended Dietary Allowance (RDA)
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The max daily intake that is unlikely to cause health problems
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Tolerable Upper Intake Level (UL)
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What are some food groups to encourage?
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fruits and veggies (dark green or orange veggies, legumes), whole grains
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What are the serving sizes for: grains, veggies, fruits, milk/ dairy, meat and beans, and oils
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Grains= 7 oz
Veggies= 5 servings fruit= 4 servings milk/ dairy= 3 servings meat and beans= 5.5 oz oils= 6 tsp or less |
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The reaction of the body's immune system
affect 2% of adults 4=6% infants |
Food allergies
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Where the problem lies with metabolism rather than with the immune system
most common: Gluten (grains), lactose (milk), MSG, and aspartane |
Food intolerances
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How mach fish should you eat a week? and what kind of fish shouldnt you eat?
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12 oz a week; shark, swordfish, king mackerel.
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