10: Nutrition - Eating for a Healthier You

Question 1

the physiological impulse to seek food

Answer 1

hunger

Question 2

the constituents of food that sustain humans physiologically - water, proteins, carbohydrates, fats, vitamins, and minerals

Answer 2

nutrients

Question 3

the learned desire to eat - normally accompanies hunger but is more psychological than physiological

Answer 3

appetite

Question 4

the science that investigates the relationship between physiological function and the essential elements of foods eaten

Answer 4

nutrition

Question 5

the process by which the body breaks down foods into smaller compounds and either absorbs or excretes them

Answer 5

digestive process

Question 6

a set of recommended intakes for each nutrient published by the Institute of Medicine - RDAs, AIs, ULs, and AMDRs

Answer 6

Dietary Reference Intakes (DRIs)

Question 7

daily nutrient intake levels that meet the nutritional needs of 97-98% of healthy individuals

Answer 7

Recommended Dietary Allowances (RDAs)

Question 8

daily intake levels assumed to be adequate for most healthy people but haven’t been researched enough to be RDAs

Answer 8

Adequate Intakes (IAs)

Question 9

highest amounts of a nutrient that an individual can consume daily without risking adverse health effects

Answer 9

Tolerable Upper Intake Levels (ULs)

Question 10

ranges of protein, carbohydrate, and fat intake that provide adequate nutrition and are associated with a reduced risk of chronic disease

Answer 10

Acceptable Macronutrient Distribution Ranges (AMDRs)

Question 11

unit of measure that indicates the amount of energy obtained from a particular food

Answer 11

calorie

Question 12

abnormal depletion of body fluids, typically as a result of lack of water

Answer 12

dehydration

Question 13

large molecules made up of chains of amino acids - essential constituents of all body cells

Answer 13

proteins

Question 14

the nitrogen-containing building blocks of protein

Answer 14

amino acids

Question 15

the nine basic nitrogen-containing building blocks of protein that must be obtained from foods

Answer 15

essential amino acids

Question 16

proteins that contain all nine of the essential amino acids

Answer 16

complete proteins

Question 17

proteins that lack one or more of the essential amino acids

Answer 17

incomplete proteins

Question 18

basic nutrients that supply the body with glucose, the energy form most commonly used to sustain normal activity

Answer 18

carbohydrates

Question 19

a carbohydrate made up of only one sugar molecule or of two sugar molecules bonded together (simple sugars)

Answer 19

simple carbohydrates

Question 20

a sugar that is not broken down further during digestion (fructose, glucose)

Answer 20

monosaccharides

Question 21

combinations of two monosaccharides (lactose, maltose, sucrose)

Answer 21

disaccharides

Question 22

AKA polysaccharide - a carbohydrate that can be broken down during digestion into monosaccharides or disaccharides

Answer 22

complex carbohydrates

Question 23

polysaccharides that are the storage forms of glucose in plants

Answer 23

starches

Question 24

the polysaccharide form in which glucose is stored in the liver and, to a lesser extent, in muscles

Answer 24

glycogen

Question 25

the indigestible portion of plant foods that helps to move food through the digestive system and softens stools by absorbing water

Answer 25

fiber

Question 26

grains that are milled in their complete form and therefore include the bran, germ, and endosperm, with only the husk removed

Answer 26

whole grains

Question 27

the most common form of fat in our food supply and in the body - made up of glycerol and three fatty acid chains

Answer 27

triglycerides

Question 28

basic nutrients composed of carbon and hydrogen atoms - needed for the proper functioning of cells, insulation of body organs against shock, maintenance of body temperature, and healthy skin and hair

Answer 28

fats

Question 29

a substance that, like fats, is not soluble in water - though essential to functioning, it can accumulate on the inner walls of blood vessels and cause issues

Answer 29

cholesterol

Question 30

compounds that facilitate the transport of cholesterol in the blood to the liver for metabolism and elimination from the body - a high level is desirable

Answer 30

high-density lipoproteins (HDLs)

Question 31

compounds that facilitate the transport of cholesterol in the blood to the body's cells - a low level is desirable

Answer 31

low-density lipoproteins (LDLs)

Question 32

fats that are unable to hold any more hydrogen in their chemical structure - derived mostly from animal sources, are solid at room temperature, less desirable

Answer 32

saturated fats

Question 33

fats that have room for more hydrogen in their chemical structure - derived mostly from plants, liquid at room temperature, more desirable

Answer 33

unsaturated fats

Question 34

fatty acids that are produced when polyunsaturated oils are hydrogenated to make them more solid - used in margarines, deep-fried foods, and baked goods - unhealthy for consumption

Answer 34

trans fatty acids

Question 35

essential organic compounds that promote metabolism, growth, and reproduction - help to maintain life and health

Answer 35

vitamins

Question 36

inorganic, indestructible elements that aid physiological processes (sodium, potassium, calcium, etc.)

Answer 36

minerals

Question 37

primary mineral component of bones and teeth, essential for muscle contraction, nerve transmission, blood clotting, acid-base balance - found in milk and dairy products

Answer 37

calcium

Question 38

B vitamin necessary for DNA synthesis in body cells - essential for proper cell division during embryonic development in pregnancy, can cause issues if not present

Answer 38

folate

Question 39

mineral necessary for the regulation of blood pressure and volume - found in salt, can contribute to heart disease if consumed in excess

Answer 39

sodium

Question 40

a condition that results from the body's inability to produce adequate hemoglobin, leading to tiredness - can result from iron-deficiency

Answer 40

anemia

Question 41

foods that are believed to have specific health benefits beyond their basic nutrients

Answer 41

functional foods

Question 42

substances that are believed to protect against oxidative stress and resultant tissue damage

Answer 42

antioxidants

Question 43

naturally occurring non-nutrient plant chemicals that are believed to have beneficial health effects

Answer 43

phytochemicals

Question 44

items on food and supplement labels that identify how much of each listed nutrient or other substance a serving of food contributes to a 2,000 calorie/day diet

Answer 44

%DVs (percent daily values)

Question 45

a person who follows a diet that excludes some or all animal products

Answer 45

vegetarian

Question 46

products taken by mouth and containing dietary ingredients such as vitamins and minerals that are intended to supplement existing diets

Answer 46

dietary supplements

Question 47

eating with an awareness of how enjoyable eating can be how food affects your body, feelings, and mind - not mindlessly consuming processed foods

Answer 47

mindful eating

Question 48

grown without use of toxic and persistent pesticides, chemicals, or hormones - avoids negative health effects of these chemicals

Answer 48

organic

Question 49

a person who primarily eats food grown or produced locally (in close proximity to home)

Answer 49

locavore

Question 50

overreaction by the immune system to normally harmless proteins in foods, which are perceived as allergens - body produces antibodies, triggering allergic symptoms

Answer 50

food allergy

Question 51

an inherited immune disorder that causes malabsorption of nutrients from the small intestine and is triggered by the consumption of gluten, a protein found in certain grains

Answer 51

celiac disease

Question 52

adverse effects that result when people who lack the digestive chemicals needed to break down certain substances eat those substances

Answer 52

food intolerance

Question 53

foods derived from organisms whose DNA has been altered through genetic engineering techniques

Answer 53

genetically modified (GM) foods