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Fitness & Wellness > Chapter 3 - Nutrition for Wellness > Flashcards

Chapter 3 - Nutrition for Wellness Flashcards

1
Q

Nutrition

A

Science that studies the relationship of foods to optimal health and performance

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2
Q

Substrates

A

Substances acted upon by an enzyme (examples: carbohydrates, fats)

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3
Q

Nutrients

A

Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body issues

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4
Q

Nutrient density

A

A measure of the amount of nutrients and calories in various foods

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5
Q

Calorie

A

The amount of heat necessary to raise the temperature of one gram of water one degree centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity

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6
Q

Carbohydrates

A

A classification of a dietary nutrient containing carbon, hydrogen, and oxygen; the major source of energy for the human body

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7
Q

Simple carbohydrates

A

Formed by simple or double sugar units with little nutritive value; divided into monosaccharides and disaccharides

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8
Q

Monosaccharides

A

The simplest carbohydrates (sugars), formed by five- or six-carbon skeletons. The three most common monosaccharides are glucose, fructose, and galactose.

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9
Q

Adipose tissue

A

Fat cells in the body

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10
Q

Disaccharides

A

Simple carbohydrates formed by two monosaccharide units linked together, one of which is glucose. The major disaccharides are sucrose, lactose, and maltose.

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11
Q

Complex carbohydrates

A

Carbohydrates formed by three or more simple sugar molecules linked together; also referred to as polysaccharides

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12
Q

Glycogen

A

Form in which glucose is stored in the body

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13
Q

Dietary fiber

A

A complex carbohydrate in plant foods that is not digested but is essential to digestion

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14
Q

Peristalsis

A

Involuntary muscle contractions of intestinal walls that facilitate excretion of wastes

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15
Q

Fats

A

A classification of nutrients containing carbon, hydrogen, some oxygen, and sometimes other chemical elements

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16
Q

Trans fatty acid

A

Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life

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17
Q

Omega-3 fatty acids

A

Polyunsaturated fatty acids found primarily in cold-water seafood, flaxseed, and flaxseed oil; thought to lower blood cholesterol and triglycerides

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18
Q

Omega-6 fatty acids

A

Polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods

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19
Q

Lipoproteins

A

Lipids covered by proteins, these transport fats in the blood. Types are LDL, HDL, and VLDL.

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20
Q

Sterols

A

Derived fats, of which cholesterol is the best-known example

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21
Q

Proteins

A

A classification of nutrients consisting of complex organic compounds containing nitrogen and formed by combinations of amino acids; the main substances used in the body to build and repair tissues

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22
Q

Enzymes

A

Catalysts that facilitate chemical reactions in the body

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23
Q

Amino acids

A

Chemical compounds that contain nitrogen, carbon, hydrogen, and oxygen; the basic building blocks the body uses to different types of protein

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24
Q

Vitamins

A

Organic nutrients essential for normal metabolism, growth, and development of the body

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25
Q

Minerals

A

Inorganic nutrients essential for normal body functions; found in the body and in food

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26
Q

Water

A

The most important classification of essential body nutrients, involved in almost every vital body process

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27
Q

Recommended Dietary Allowance (RDA)

A

The daily amount of a nutrient (statistically determined from the EARs) that is considered adequate to meet the known nutrients needs of almost 98 percent of all healthy people in the United States

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28
Q

Dietary Reference Intakes (DRI)

A

A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet: Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake (UL).

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29
Q

Daily Values (DV)

A

Reference values for nutrients and food components used in food labels

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30
Q

Estimated Average Requirement (EAR)

A

The amount of a nutrient that meets the dietary needs of half the people

31
Q

Adequate Intake (AI)

A

The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA

32
Q

Tolerable Upper Intake Level (UL)

A

The highest level of nutrient intake that seems safe for most healthy people, beyond which exists an increased risk of adverse effects

33
Q

Estimated Energy Requirement(EER)

A

The average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health

34
Q

Phytonutrients

A

Compounds thought to prevent and fight cancer; found in large quantities in fruits and vegetables

35
Q

Vegetarians

A

Individuals whose diet is of vegetable or plant origin

36
Q

Vegans

A

Vegetarians who eat no animal products at all

37
Q

Ovovegetarians

A

Vegetarians who allow eggs in their diet

38
Q

Lactovegetarians

A

Vegetarians who eat foods from the milk group

39
Q

Ovolactovegetarians

A

Vegetarians who include eggs and milk products in their diet

40
Q

Semivegetarians

A

Vegetarians who include milk products, eggs, and fish and poultry in the diet

41
Q

Probiotics

A

Healthy microbes (bacteria) that help break down foods and disease-causing organisms from settling in the intestines

42
Q

Advanced glycation end products (AGEs)

A

Derivatives of glucose-protein and glucose-protein and glucose-lipid interactions that are linked to aging and chronic diseases

43
Q

Mediterranean diet

A

Typical diet of people around the Mediterranean region, focusing on olive oil, red wine, grains, legumes, vegetables, and fruits, with limited amounts of meat, fish, milk, and cheese

44
Q

Supplements

A

Tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, antioxidants, amino acids, herbs, or fiber that individuals take to increase their intake of these nutrients

45
Q

Megadoses

A

For most vitamins, 10 times the RDA or more; for vitamin A, five times the RDA

46
Q

Antioxidants

A

Compounds such as vitamins C and E, beta-carotene, and selenium that prevent oxygen from combining with other substances in the body to form harmful compounds

47
Q

Oxygen free radicals

A

Substances formed during metabolism that attack and damage proteins and lipids, in particular the cell membrane and DNA, leading to diseases such as heart disease, cancer, and emphysema

48
Q

International unit (IU)

A

Measure of nutrients in foods

49
Q

Folate

A

One of the B vitamins

50
Q

Synergy

A

A reaction in which the result is greater than the sum of its two parts

51
Q

Registered dietitian (RD)

A

A person with a college degree in dietetics who meets all certification and continuing education requirements of American Dietary Association or Dietitians of Canada

52
Q

Functional foods

A

Foods or food ingredients containing physiologically active substances that provide specific health benefits beyond those supplied by basic nutrition

53
Q

Fortified foods

A

Foods that have been modified by the addition or increase of nutrients that either were not present or were present in insignificant amounts with the intent of preventing nutrient deficiencies

54
Q

Genetically modified (GM) foods

A

Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one either to introduce new traits or to enhance existing one

55
Q

Adenosine triphosphate (ATP)

A

A high-energy chemical compound that the body uses for immediate energy

56
Q

Lactic acid

A

End product of anaerobic glycolysis (metabolism)

57
Q

Carbohydrate loading

A

Increasing intake of carbohydrates during heavy aerobic training or prior to aerobic endurance events that last longer than 60 minutes

58
Q

Hyponatremia

A

A low sodium concentration in the blood caused by overhydration with water

59
Q

Electrolytes

A

Substances that become ions in solution and are critical for proper muscle and neuron activation (include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate among others)

60
Q

Creatine

A

An organic compound derived from meat, fish, and amino acids that combines with inorganic phosphate to from creatine phosphate

61
Q

Creatine phosphate (CP)

A

A high-energy compound that the cells use to resynthesize ATP during all-out activities of short duration

62
Q

Osteoporosis

A

A condition of softening, deterioration, or loss of bone mineral density that leads to disability, bone fractures, or even death from medical complications

63
Q

Estrogen

A

Female sex hormone essential for bone formation and conservation of bone density

64
Q

Oligomenorrhea

A

Irregular menstruation cycles

65
Q

Amenorrhea

A

Cessation of regular menstrual flow

66
Q

Hemoglobin

A

Protein-iron compound in red blood cells that transports oxygen in the blood

67
Q

Furritin

A

Iron stored in the body

68
Q

Bioelectrical impedance

A

Technique to assess body composition by running a weak electrical current through the body

68
Q

Body mass index (BMI)

A

Technique to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat value at which the risk for disease increases

68
Q

Underweight

A

Extremely low body weight

68
Q

Android obesity

A

Obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area. “apple” shape

69
Q

Gynoid obesity

A

Obesity pattern seen in people who store fat primarily around the hips and thighs. “pear” shape

70
Q

Waist circumference (WC)

A

A waist girth measurement to assess potential risk for disease based on intra–abdominal fat content

Fitness & Wellness (14 decks)

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