Chapter 14 Flashcards
Nutrients and energy
Nutrient filled foods provide a lot of energy for the body
What is RDA?
Recommended Dietary Allowance- which specifics the amount of nutrient needed for almost all healthy individuals in a specific age or gender
What DRI?
Dietary Reference Intake- appropriate amount of nutrients in a diet
What is AI?
Adequate Intake- estimates nutrient needs when RDA value is not available
What is UL?
Tolerable Upper Intake Level- max level of daily nutrient that will not impose a risk of adverse health effects on people
What is important about food labels?
based on a 2000 calorie diet
start at the top and work your way down to the footnote
limit fats, sodium, cholesterol
Get enough of vitamins minerals, and fiber
Why is reading a food label important?
they allow you to be more aware of what you are eating and to determine if you need to make healthier choices or not
Why do you want to increase your fiber intake?
because higher fiber is associated with low incidence of coronary heart disease, stroke, and some cancers and diabetes
What are complex carbs?
they are broken down more slowly and not cause the same effect on blood sugar as regular carbs example: rice, pasta bread, etc)
What are simple sugars?
carbs that are quickly absorbed by the body for energy example fruits, vegetables, milk
What is the glycemic index?
a system ranking foods on a scale of 1-100 based on their effect on blood sugar
Fat soluble vitamins?
A, D, E, K
Saturated fats?
fats that are usually solid at room temperature and primarily from animal sources
What are monounsaturated fats?
fats that are liquid at room temperature: olive, peanut, corn oils, fish
What are polyunsaturated fats?
fats found in nuts, seeds, fish, etc.
What are synthetic fats?
olestra, benecol, simplesse, can’t believe its not butter, etc
What are trans fats?
fats that result when hydrogen is added to liquid oil to make it more solid
What are essential fats?
fats that are needed by humans and animals because the body requires them for good health
What is good cholesterol? (hdl)
it helps remove bad (ldl) from the arteries
What is bad cholesterol (LDL)?
it contributes to plaque and other substances that can ultimately clog arteries
What is folic acid?
b Vitamin mostly found in green vegetables
Benefits of folic acid?
helps prevent birth defects
What is iron?
iron as an essential mineral that is important for the transfer of oxygen
What is potassium?
a mineral found in foods that is important for essential body functions and it is an electrolyte
Water
Water is important for the hydration of the body
protein
Protein is essential for muscle growth and function
What are amino acids?
essential for healing and repair, muscle growth etc.
What are the essential amino acids?
Leucine, isoleucine, valine, histidine, methionine, phenylalanine, threonine, tryptophan, lysine
What is sodium?
sodium is a mineral that is important for muscle contractions, nerve transmission, ph balance, and hydration
