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Health Education 110 > Chapter 5 > Flashcards

Chapter 5 Flashcards

0
Q

Essential nutrients

A

Substances you body needs by eating

- proteins, fats, carbohydrates, vitamins, water, minerals

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1
Q

Nutrition

A

Science of food and how the body uses it

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2
Q

Micronutrients

A
  • essential nutrients needed in small amounts

- vitamins and minerals

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3
Q

Macronutrients are a part of essential nutrients. What are they?

A
  • essential nutrients needed in large amounts
  • carbohydrates
  • fats
  • proteins
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4
Q

How does your body take in nutrients?

A

Through digestion - breaking down foods in compounds to be absorbed

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5
Q

the energy in foods is expressed as kilocalories. What are kilocalories?

A

Energy content in food

- represents the amount of heat needed to raise the temperate of one litre of water by one degree

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6
Q

True or false: alcohol provides energy

A

True

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7
Q

Of 6 essential nutrients, ony 3 supply energy

A

Fat, protein, carbohydrates

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8
Q

What are amino acids?

A

They make up proteins

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9
Q

What are proteins made up of?

A

Made up of amino acids that contain carbon, hydrogen, oxygen, and nitrogen

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11
Q

When are proteins considered complete? examples?

A

If they supply all essential amino acids in adequate amounts
- meat, fish, poultry, eggs, milk, cheese

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12
Q

When are proteins considered incomplete?

A

if they supply amino acids in low amounts

- legumes

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13
Q

What are legumes?

A

legumes are vegetables such as peas and beans

- rich in fibre and smaller sources of protein

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14
Q

Reccomended amount of protein needed

A

0.8k of bodyweight

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15
Q

What happens to extra protein in the body?

A
  • synthesized into fat for energy storage

- strains kidneys

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16
Q

Protein rich foods are often

A

rich in fat as well

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17
Q

fats stored in body represent…

A

usable energy

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18
Q

two kinds of essential fats (both polyunsaturated)

A

linoleic acid and alpha linolenic acid

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19
Q

Tryglyceride

A

glycerol and three fatty acids

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20
Q

Different structures in tryglyceride result in..

A

different kinds of fats

ex) unsaturated, monounsaturated, polyunsaturated, or saturated

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21
Q

Food fats containing large amounts of saturated fatty acids are usually found in foods like…

A

red meats, homogenized milk, cheese, hot dogs, and lunch meats

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22
Q

food fats containing large amounts of monounsaturated and polyunsaturated fatty acids usually come from…

A

plant sources and are liquid at room temperature

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23
Q

Examples of monounsaturated fatty acids

A

olive oil , canola oil, peanut oils

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24
Q

Examples of polyunsatturated fatty acids

A

soybean oil, corn oil, cottonseeed oil

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25
Q

When unsaturated vegetable oils undergo the process of hydrogenation, what is created?

A

a mixture of saturated and unsaturated fatty acids

- also trans fatty acids

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26
Q

trans fatty acids

A

a type of unsaturated fatty acid produced during hydrogenation

27
Q

How do saturated and trans fatty acids affect cholesterol?

A

raise blood levels of LOW DENSITY LIPOPROTEIN (LDL) BAD CHOLESTEROL
- increase risk of heart disease

28
Q

how do unsaturated fatty acids affect cholesterol?

A

LOWER LIPOPROTEIN (LDL)

29
Q

How do monosaturated fatty acids affect cholesterol?

A

increase levels of High Density Lipoproteins (HDL) GOOD CHOLESTEROL

30
Q

best way to reduce saturated fat in diet

A

reduce intake of meat and full fat dairy products

31
Q

best way to lower trans fat intake

A

stop eating fat deep fried/ processed foods you fuck

32
Q

Omega 3 Fatty ACids

A

polyunsaturated fatty acids commonly found in fish oils

  • beneficial to cardiovascular health
  • contain alpha linolenic acid
33
Q

most polyunsaturated fats consumed are..

A

omega 6 fatty acids

- contain linoleic acid

34
Q

Carbohydrates are needed in diet to…

A

supply energy to blood cells

35
Q

in moments of extreme deprivation, when diet lacks proteins and carbohydrates,

A

the body catabolizes itself

36
Q

carbohydrates are divided into two groups

A

simple and complex

37
Q

simple carbs

A
  • provide sweetness in foods
  • found in fruits
  • broken down into glucose
38
Q

complex carbs

A
  • starches and fibres
39
Q

Glucose -

A

simple sugar in the body used as basic fuel

40
Q

Glucose is stored as ..

A

glycogen

41
Q

After a snack, glucose levels …

A

rise and fall

42
Q

High Glyemic Index is indicated in foods that….

A

that have rapid effect on blood glucose levels

43
Q

most unrefined foods: what kind of energy density do they have? what kind of glycemic index do they have?

A

low energy density

- low to moderate glycemic index

44
Q

What does fibre do?

A

gives ammo to poop and helps our body shit out other things

45
Q

4 Kinds of Fibres

A

Dietary Fibre
Functional Fibre
Soluble (viscous) fibre
insoluble fibre

46
Q

Dietary Fibre

A

non digestible carbohydrates in plants

47
Q

Functional Fibre

A

non digestible carbohydrates from natural sources or synthesized and added to food product or dietary supplement

48
Q

Soluble (viscous) fibre

A

fibre that dissolves in water or is broken down by bacteria in large intestine
- delays stomach emptying

49
Q

insoluble fibre

A
  • doesn’t dissolve in water
  • isn’t broken down by large intestine
  • prevents constipation
50
Q

Vitamins definition

A

small amounts needed in body

  • 4 fat soluble
  • 9 water soluble
  • some act as antioxidants
51
Q

Antioxidants

A

lessen breakdown impact from free radicals in body

52
Q

Excess fat soluble vitamins

A

stored in body

- bad for your health

53
Q

excess water soluble vitamins

A

excreted through urine

54
Q

lack of minerals in body causes iron deficiency and bone loss seen in..

A

anemia and osteoporosis

55
Q

anemia

A

deficiency in oxygen carrying material in red blood cells

56
Q

free radicals

A
  • takes electrons from body, cells, genes,

- comes from environment such as sunlight and tobacco

57
Q

DRIs

A

Dietary Reference Intakes

- standards for nutrient intake designed to prevent nutritional deficiencies and reduce chronic disease

58
Q

How do DRIs look at health differently than RNI’s?

A

DRIs look at role of nutrients in promoting health and preventing chronic diseases
- RNI’s (old method) just look at prevention of nutritional deficiency diseases

59
Q

Tolerable Upper Intake LEvel

A

maximum daily intake that is unlikely to cause health problems

60
Q

to keep risk of heart disease low, most fats in diets should come from sources of…

A

unsaturated fats

61
Q

Vegans

A

eat only plant foods

62
Q

Lacto vegetarians

A

eat plant foods and dairy products

63
Q

lacto ovo vegetarians

A

eat plant foods and dairy products and eggs

64
Q

Omega 6 Fatty Acids

A

type of poly unsaturated fatty acid

- contain linoleic acid

Health Education 110 (4 decks)

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