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Physical Well-Being > Chapter 10 > Flashcards

Chapter 10 Flashcards

1
Q

the science of food and dietary supplements, and how the body uses them in health and disease

A

Nutrition

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2
Q

about 45 nutrients we must get from food

A

Essential nutrients

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3
Q

protein, fat, carbohydrate, and water; important nutrients required in relatively large amounts

A

Macronutrients

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4
Q

vitamins and minerals; important nutrients required in minute amounts

A

Micronutrients

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5
Q

the process of breaking down foods into compounds the body can use

A

Digestion

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6
Q

are the measure of energy in food
•1 kilocalorie is the heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as a calorie
•2000 kcal per day typically meets a person’s energy needs

A

Kilocalories (Kcal)

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7
Q 
is the capacity to do work; calories measure energy
Sources of energy:
•Fat = 9 calories per gram
•Protein = 4 calories per gram
•Carbohydrates = 4 calories per gram
A

Energy

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8
Q

the ratio of a food’s essential nutrients to its calories

A

Nutrient density

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9
Q

form parts of muscle, bone, blood, enzymes, hormones, and cell membranes

A

Proteins

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10
Q

the building blocks of proteins

  • 20 common amino acids
  • 9 are essential
  • 11 are nonessential—meaning the body can produce them
A

Amino acids

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11
Q
  • Most animal proteins are ? proteins

* Most plant proteins are ? proteins

A
  • complete

* incomplete

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12
Q

Recommended protein intake:
•? gram per kilogram of body weight
•AMDR: ? to ?% of total daily calorie intake

A
  • 0.8

* 10 to 35%

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13
Q

are the most concentrated source of energy
•? energy; provide insulation and support
•Major fuel during ? and light activity
•? calories of energy per gram

A

Fats (lipids)

  • Store
  • rest
  • 9
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14
Q

? acid and ? acid are essential

A
  • Linolenic

* alpha-linolenic

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15
Q

most fats in foods

•Types: saturated or unsaturated; monounsaturated; polyunsaturated

A

Triglycerides

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16
Q

? changes some unsaturated fatty acids in ?

A
  • Hydrogenation

* Trans fatty acids

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17
Q

Trans fats are associated with increased (LDL, the “?” cholesterol) and ? ( HDL, the “?” cholesterol)

A
  • low-density lipoprotein cholesterol “bad”

* decreased high-density lipoprotein cholesterol “good”

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18
Q

AMDR for fats is ? to ? of total daily calories

A

25 to 35%

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19
Q

supply energy for body cells
Simple carbohydrates:
•?: single sugar molecule ;Glucose, fructose, galactose
•?: pairs of single sugars ;Sucrose, maltose or malt sugar, and lactose

A

Carbohydrates

  • Monosaccharides
  • Disaccharides
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20
Q

multiple sugar units

•Starches and fiber

A

Complex carbohydrates

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21
Q

During digestion, carbohydrates are broken down into ? for absorption

A

Glucose

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22
Q

starch stored in liver and muscles

A

Glycogen

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23
Q

All grains are ? before processing
•Inner layer: ?
•Middle layer: ?
•Outer layer: ?

A
  • whole grain
  • germ
  • endosperm
  • bran
24
Q

a measure of how a particular food affects blood glucose levels

A

Glycemic index

25
Q

? in glucose and insulin levels produces a high glycemic index

A

Quick rise

26
Q

Unrefined grains, fruits, vegetables, and legumes have a relatively ? index

A

low glycemic

27
Q

On average, Americans consume ? to ? grams daily
•? grams are needed to meet the body’s requirements for essential carbohydrates
•AMDR: ? to ?% of total daily calories, or 225 to 325 grams

A

*200 to 300
*130
45 to 65%

28
Q

nondigestible carbohydrate that is present naturally
•? (viscous) fiber such as in oat bran or legumes
•? fiber

A
  • dietary fiber
  • soluble
  • insoluble
29
Q

nondigestible carbohydrate that has been isolated or synthesized

A

functional fiber

30
Q

is the sum of both dietary fiber and functional fiber

A

total fiber

31
Q

*? grams for adult men

•? grams for adult women

A
  • 38

* 25

32
Q

are organic (carbon-containing) substances required in small amounts to regulate various processes in cells
Thirteen vitamins:
•4 ?-soluble: A, D, E, and K
•9 ?-soluble: C, and the B-complex vitamins thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid

A
  • Vitamins
  • fat
  • water
33
Q

Functions of vitamins:

•Help ? take place; help unleash ?; produce ?; maintain nervous, skeletal, and immune systems; and act as ?

A
  • chemical reactions
  • energy
  • red blood cells
  • antioxidants
34
Q

help to regulate body functions and release energy, aid in growth, and maintain body tissues
•About ? essential minerals
•Major minerals: ? milligrams or more needed per day
•Calcium, phosphorus, magnesium, sodium, potassium, and chloride

A
  • Minerals
  • 17
  • 100
35
Q

Trace minerals: ? amounts
•Copper, fluoride, iodide, iron, selenium, zinc
•Issues may arise if too many or too few:
•?
•?

A
  • minute
  • iron-deficiency anemia
  • osteoporosis
36
Q
  • Human body is ? to ?% water

* Humans can live up to ? days without food but only a few days without water

A
  • 50 to 60%

* 50

37
Q

To maintain hydration, daily:
•Men: ? total liters of water, with ? liters (? cups) coming from beverages
•Women: ? total liters of water, with ? (? cups) coming from beverages

A
  • 3.7, 3.0 (13)

* 2.7, 2.2 (9)

38
Q

substances that can reduce the breakdown of food or body constituents by free radicals

A

Antioxidants

39
Q

an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes

A

Free radical

40
Q

substances found in plant foods that may help prevent chronic disease

A

Phytochemicals

41
Q
  • such as broccoli render some carcinogenic compounds harmless
  • (garlic and onions) boost cancer-fighting immune cells
  • in green vegetables may preserve eyesight
A
  • Cruciferous vegetables
  • Allyl sulfides
  • Carotenoids
42
Q

*standards designed to prevent nutritional deficiencies and reduce the risk of chronic disease
•established to promote health and reduce the risk of major chronic diseases through diet and physical activity
•a helpful food guidance system

A
  • Dietary Reference Intakes (DRIs)
  • Dietary Guidelines for Americans
  • MyPlate
43
Q 
Set of four values used for recommended intakes and maximum safe intakes: 
*(RDAs)
•(AI)
•(EAR)
•(TUIL)
A
  • Recommended Dietary Allowances
  • Adequate Intake
  • Estimated Average Requirement
  • Tolerable Upper Intake Level
44
Q

the U.S. Food and Drug Administration uses these for food labels
•Based on a ? -calorie diet

A
  • Daily Values

* 2000

45
Q

Three healthy eating patterns:
•Healthy ?-Style Pattern
•Healthy ? Pattern
•Healthy ?-Style Pattern

A
  • U.S.
  • Vegetarian
  • Mediterranean
46
Q

*Less than ?% of calories per day from added sugars
•Less than ?% of calories per day from saturated fats
•Less than ? mg per day of sodium
•? drink per day for women
•? drinks per day for men

A
  • 10%
  • 10%
  • 2300
  • 1
  • 2
47
Q
A 
fruits (red)
vegetables (green)
grains (orange)
protein (purple)
dairy (blue)
48
Q

eating plan was developed to help people control high blood pressure

A

Dietary Approaches to Stop Hypertension (DASH)

49
Q

restrict or exclude foods of animal origin

A

Vegetarians

50
Q

Most foodborne illness is caused by ?

A

pathogens

51
Q
  • These must meet certain criteria to be USDA certified

* Whether or not they are more healthy, they are better for the environment

A

Organic foods

52
Q

kills potentially harmful pathogens

A

Food irradiation

53
Q

Most Americans want to know if their food contains ?

A

Genetically modified organisms

54
Q

*adverse reactions of the body’s immune system to a food ingredient
•90% of ? are due to 8 foods:
•Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shell

A

Food allergies

55
Q

adverse reactions that don’t involve the immune system

•The problem usually lies with metabolism

A

Food intolerances

Physical Well-Being (9 decks)

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