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Health > Chapter 2: Nutrition and Eating Disorders > Flashcards

Chapter 2: Nutrition and Eating Disorders Flashcards

1
Q

List the 6 basic nutrients.

A

Carbohydrates, Lipids, Proteins, Vitamins, Minerals, and Water

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2
Q

Which nutrient is the major source of energy?

A

Carbohydrates

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3
Q

Carbohydrates are converted into which sugar?

A

Glucose

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4
Q

In what form are carbohydrates stored in the liver and muscles?

A

Glycogen

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5
Q

What foods are carbohydrates found in?

A

Bread, potatoes, fruits, veggies, cereal, milk, any food with sugar

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6
Q

What are some simple carbs?

A

Glucose, fructose, sucrose, lactose

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7
Q

What organ converts other sugars into glucose?

A

The liver

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8
Q

Where are simple carbs found?

A

Fruits, veggies, and milk

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9
Q

What are some complex carbs?

A

Starch and fiber

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10
Q

Which complex carb cannot be digested?

a. starch
b. fiber

A

Fiber

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11
Q

True or False:

Starch is broken down into glucose/glycogen for strorage

A

True

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12
Q

What foods contain starch?

A

Bread, cereals, potatoes, beans, peas, and grains

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13
Q

If fiber cannot be digested, is it neccessary for a healthy diet?

A

Yes, because it helps speed up the passage of food and wastes through the intestines

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14
Q

What percentage should carbs make up in your diet?

A

45-65%

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15
Q

What are lipids made out of?

A

Carbon, Oxygen, and Hydrogen atoms

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16
Q

Are lipids an energy source?

A

Yes, they are a secondary source when glucose levels drop. They provide twice as much energy as carbs.

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17
Q

List 6 functions of lipids.

A
  1. Build cells
  2. Form hormones
  3. Protect organs
  4. Regulate body temperature
  5. Protect nerves
  6. Absorbs and stores vitamins A,D,E, and K
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18
Q

Do the following characteristics describe unsaturated or saturated fats?

Liquid at room temperature
Found in veggies
Lowers cholesterol and risk of heart disease

A

Unsaturated fats

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19
Q

Do the following characteristics describe unsaturated or saturated fats?

Solid at room temperature
Found in animal fats and dairy products (butter)
No double bonds
Increases cholesterol production

A

Saturated fats

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20
Q

How are trans fats produced?

A

They are made by adding hydrogen to oils - and they increase cholesterol production.

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21
Q

Where can trans fats be found?

A

Margarine, crakers, cookies, fried foods, donuts

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22
Q

What percentage should lipids comprise in your diet?

A

25-35%

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23
Q

What are proteins made out of?

A

Hydrogen, Oxygen, Carbon, and Nitrogen

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24
Q

What are 5 functions of proteins?

A

Build body tissues
Produce enzymes and hormones
Produce antibodies
3rd source of energy

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25
Q

What percentage of your diet should be comprised of proteins?

A

10%

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26
Q

Wha is the function of vitamins?

A

Regulate body processes

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27
Q

Do vitamins provide energy or calories?

A

No

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28
Q

Are the following vitamins water-soluable?

C, B vitamins, Folic acid, Biotin

A

Yes

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29
Q

Are the folloing vitamins water-soluable?

A

No, they are fat-soluable

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30
Q

Which of the folloing are more likely to be destroyed by cooking, air, and light?

Water-soluable or Fat-soluable

A

Water-soluable

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31
Q

Which of the following are more resiliant to their outside environment?

Water-soluable or Fat-soluable

A

Fat-soluable

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32
Q

What 2 functions do minerals serve?

A

Regulate body processes

Build body tissue

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33
Q

Where are minerals found?

A

Occur naturally in soil and rocks

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34
Q

Which type of mineral is required in large amounts?

Major Minerals or Trace Minerals

A

Major Minerals

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35
Q

Are trace minerals neede in large amounts?

A

No

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36
Q

What are the 8 functions of water?

A 
Makes up our cells
60-70% of body weight
Transports nutrients and wastes
Bathes cells
Regulates body temperature
Aids in digestion
Lubricates joints
Aids in chemical reactions
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37
Q

How much water is needed daily?

A

8-10 glasses (8 oz. each)

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38
Q

What is the government’s representation of a healthy diet?

A

MyPlate

39
Q

Which organization released MyPlate, and when?

A

The US Department of Agriculture (USDA) in June of 2011

40
Q

What is an RDA (recommended dietary allowance)?

A

The number of nutrients needed to be healthy

41
Q

What is the equation for calculating total carb calories?

A

of carb grams x 4 calories = total carb calories

42
Q

What is the equation for calculating total protein calories?

A

of protein grams x 4 calories = total protein calories

43
Q

What is the equation for calculating total fat calories?

A

of fat grams x 9 calories = total fat calories

44
Q

What is the equation for finding the percentage of a nutrient’s calories?

A 
# of nutrient calories/total calories = % nutrient calories
Nutrient = carbs, proteins, or fats
45
Q

What is nutrient density?

A

Formula that tells how dense nutrients are in a product

46
Q

What is an acceptable nutrient density?

A

When the nutrient composition is higher than the energy or “empty calorie” contribution

47
Q

Where can vitamin A be found?

A

Liver, eggs, fortified milk, carrots, tomatoes, apricots, cantaloupe, sweet potatoes, fish, broccoli, brussel sprouts, spinach

48
Q

List the functions of vitamin A.

A

Promotes good vision, helps form and maintain healthy skin and mucous membranes; may protect against some cancers

49
Q

What does vitamin A dissolve in?

A

Fat

50
Q

Where can vitamin D be found?

A

Fortified milk, fish; produced by body in response to UV light

51
Q

What are the functions of vitamin D?

A

Promotes strong bones and teeth; necessary for calcium absorption

52
Q

What does vitamin D dissolve in?

A

Fat

53
Q

Where can vitamin C be found?

A

Citrus fruits, strawberries, tomatoes

54
Q

What are the functions of vitamin C?

A

Promotes healthy gums capillaries, and teeth; aids in iron absorption; mintains normal conective tissue; heals wounds; increases resistance to infection

55
Q

Where can iron be found?

A

Red meat, dried beans and peas, liver, prune juice, enriched farina

56
Q

What is the function of iron?

A

Component of hemoglobin; helps with carrying oxygen to the cells and increases red blood cells; prevents anemia; increases infection resistance

57
Q

What type of mineral is iron?

A

Trace Mineral

58
Q

Where can calcium be found?

A

Milk products, sardines and salmon with bones, turnip greens

59
Q

What are the functions of calcium?

A

Used in structure of bones and teeth; assists in blood clotting; functions in normal muscle contraction and nerve impulse conduction

60
Q

What type of mineral is calcium?

A

Major Mineral

61
Q

What is fitness?

A

The ability to have enough energy and physical strength to complete daily activities and respond to unexpected demands

62
Q

What is body composition?

A

Body fat % as opposed to lean muscle %

63
Q

What percent body composition is obese for male and female?

A

Male: 20% or more
Female: 30% or more

64
Q

What methods can be used to test an individual’s body composition?

A

Skin fold measurements, bioelectrical impedance, water displacement

65
Q

What is flexibility?

A

Ability of a body part to be bent or moved repeatedly through its range of motion without injury

66
Q

What is muscle strength?

A

Application of force against resistance

67
Q

What is muscular endurance?

A

Ability to perform work over time without getting tired

68
Q

What is cardiovascular (cardiorespiratory) endurance?

A

Ability of the lungs, blood vessels, and heart to keep blood and tissues well supplied with oxygen while the body goes through periods of vigorous exercise

69
Q

What is the equation for your heart rate?

A

220 beats per minute - your age = max heart rate

70
Q

What is anaerobic exercise?

A

Body does not require extra oxygen for sustained activity

71
Q

What are some examples of anaerobic exercise?

A

Sprinting a short distance, weight training (strength, flexibility)

72
Q

What is aerobic exercise?

A

Requires a sufficient amount of oxygen for sustained activity, resulting in enlarged lungs and heart, more energy (respiration)

73
Q

What are some examples of aerobic exercise?

A

Swimming, brisk walking, dancing, jogging, cardio exercise

74
Q

What body composition does an ectomorph have?

A

Slender, tall, narrow hips, fingers, heads, and chests

75
Q

What body composition does a mesomorph have?

A

Muscular build

76
Q

What body composition does an endomorph have?

A

Stocky build, round head, short fingers, wide hips and chest

77
Q

What is obesity?

A

An excess of body fat, a consumption of more calories than burned

78
Q

List the causes of obesity.

A

Overeating, stress, depression, negative body image, lack of control, low self-esteem, inactive lifestyle

79
Q

List the symptoms of obesity.

A

Hypertension (high blood pressure), gallstones, gallbladder disease, diabetes mellitus (Type 2), high blood cholesterol levels, some types of cancer

80
Q

What is a BMR (basal metabolic rate)?

A

Amount of energy used when body is at rest

81
Q

What is a BMI (body mass index)?

A

Relationship of height to weight (number)

82
Q

What is a desirable BMI?

A

20-25

83
Q

What part of the brain regulates hunger, appetite, and satiation?

A

The hypothalamus

84
Q

What is Anorexia Nervosa?

A

Refusal to maintain normal body weight because of self-starvation

85
Q

What are the symptoms of Anorexia Nervosa?

A

Loss of 15% or more of normal body weight, excessive use of laxatives and diuretics, restriction of calorie consumption, low blood pressure, depression

86
Q

What is Bulimia Nervosa?

A

Binging/purging cycle - more common in women

87
Q

What are the symptoms of Bulimia Nervosa?

A

Poor self-esteem, guilt, maintaining normal body weight

88
Q

What is Binge Eating?

A

Binging (eating a lot of food)

89
Q

What are the symptoms of Binge Eating?

A

Obesity, trying to hide habit from family, more common in women than men

90
Q

What is Pica?

A

eating non-edible objects (dirt, paper, clay, paint, glue, clothing)

91
Q

What are the symptoms of Pica?

A

Malnutrition, zinc or iron deficiencies

92
Q

What is Body Dysmorphic Disorder (BDD)?

A

Negative thoughts regarding physical appearance

93
Q

What are the symptoms of BDD?

A

May lead to anorexia, associated with OCD, discouraging thoughts about size, zits, moles, muscle tone, or hair

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