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Health and Wellness > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

Nutrition

A

the science devoted to the study of dietary needs for food and the effects of food

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2
Q

Dietary Guideline for Americans

A

provides science based advice to promote health

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3
Q

5 Official Dietary Guidelines

A
  • follow a healthy eating pattern
  • focus on variety, nutrient density, and amount
  • limit calories for added sugar, sat fat and reduce salt
  • shift to healthier food and drink choices
  • support healthy eating patterns for all
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4
Q

Macronutrient

A

nutrients necessary in largest amounts; water, carbs, proteins, and fats

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5
Q

Micronutrients

A

vitamins and minerals needed in small amounts

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6
Q

Essential nutrients

A

nutrients that body can’t make and must get through food

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7
Q

6 classes of essential nutrients

A

1) water
2) protein
3) carbs
4) fats
5) vitamins
6) minerals

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8
Q

Proteins

A

in every living cell, form basic framework, organic compounds composed of amino acids

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9
Q

Amino acids

A

organic compounds w/ nitrogen, carbon, hydrogen, and oxygen, essential building blocks, 20 but body only makes 11

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10
Q

Essential amino acids

A

9 amino acids body can’t make, in groups depending on how many a2 they have

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11
Q

Groups of essential a2

A
  • complete protein
  • incomplete protein
  • complementary protein
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12
Q

Complete protein

A

essential a2, contain all the amino acids needed by body

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13
Q

Incomplete protein

A

lack 1 or more of the essential amino acids

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14
Q

Complimentary protein

A

incomplete that provide all amino acid essentials when combined

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15
Q

___ protein rich meals a day best to maintain lean body mass

A

2

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16
Q

Protein sources

A
  • meat
  • legumes
  • eggs
  • nuts
  • milk
  • grain
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17
Q

Sea food in rich in

A

omega-3 fatty acid

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18
Q

Recommend __ serving of fish per week

A

2

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19
Q

Dairy (or soy with fortifications) products contain which nutrients

A

calcium
vitamin D
potassium

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20
Q

Best options for vegetarian protein

A

nuts; peanuts, walnuts, almonds, and pistachios

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21
Q

Carbohydrates

A

organic compounds that are composed of carbon, hydrogen, and oxygen, source of energy, 2 types

  • simple
  • complex
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22
Q

Fats

A

soluble in fat; carry fat-soluble vitamins ADEK, sat, unsat, essential fatty acids, trans fat, and cholesterol

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23
Q

Vitamins

A

chemical substances, require 13 different ones

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24
Q

Water

A

11-15 cups per day

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25
Q

Simple Carbohydrates

A

s=sugar natural, provide the body with glucose, high fructose corn syrup

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26
Q

Complex carbs

A

c=crunch, cereal, fruit, and vegetables

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27
Q

Americans consume more ____ grains

A

refined = stripped of fiber

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28
Q

Dietary fiber

A

non digestible carbs naturally in plants

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29
Q

Functional fiber

A

isolated non digestible carbs that beneficial effects, may be added to foods (sweet potato)

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30
Q

Total fiber

A

dietary + functional

31
Q

Fiber

A

helps slow emptying and weight

wheat and corn

32
Q

Celiac disease

A

autoimmune disorder where immune cells attack the lining of the small intestine, 1% pop

33
Q

Glycemic index

A

rank carbs based on instant effect it has on blood glucose

break down fast = high

34
Q

Glycemic load

A

measure of how much a typical serving size raises blood glucose
sugar = use so little = low

35
Q

Who regulates health claims on food labels

A

FDA

36
Q

Refined grains

A

removed vitamins, minerals, and fiber, enriched with iron, high fat and added sugar

37
Q

Lipoprotein

A

good cholesterol

38
Q

What distinguishes sat and unsat fat?

A

their chemical structures

39
Q

Dietary fats

A

mix of sat and unsat fats

40
Q

Saturated fats

A

has as many hydrogen atoms as its carbon skeleton can hold, solid at room temp, s=solid

41
Q

Reduce sat fats by

A

switch to nonfat dairy
trim visible meat
use oils

42
Q

2 divisions of unsat fat

A

polyunsat

monounsat

43
Q

Polyunsaturated fatty acids

A

omega-3 and omega-6 (fish and vegetable oil)

44
Q

Cholesterol

A

animal foods or trans fats, body makes more than it needs

45
Q

Trans fats

A

fat formed when liquid vegetable oils are processed to make cooking fats, extra dangerous dietary fats

46
Q

Low adult vitamins

A

ACE calcium magnesium potassium and fiber

47
Q

Low child vitamins

A

E calcium, mag, pot, and fiber

48
Q

Groups at most risk for nutritional deficientcies

A
  • teen girls
  • women of childbearing age
  • people over 50 = b12
  • dark skin = d
49
Q

Vitamins

A

organic substances the body needs in small amounts, needed for growth

50
Q

Antioxidants

A

prevent damaging effect of oxidation in cells, CE, beta-carotene, carotenoids and flavonoids

51
Q

Follic acid

A

folate used in vitamin sups and fortified foods, B

52
Q

Water soluble vitamins

A

BC, must be replaced daily, direct into B or washed out

53
Q

Vitamin D2

A

from plants of fortified

54
Q

Vitamin D3

A

in skin after exposure to sun

55
Q

Minerals

A

naturally occurring, inorganic substances, metabolism and nutrition

56
Q

Major minerals

A

100 milligrams (common names)

57
Q

Trace minerals

A

10 milligrams

58
Q

Most abundant mineral in the body

A

calcium

59
Q

Most common source of sodium

A

commercial packaged food

60
Q

Calories

A

energy content of foods and energy expended

61
Q

Basal Metabolic Rate (BMR)

A

number of calories required to sustain body at rest, rest converted to fat

62
Q

Calorie balance

A

when relationship between calories consumed and calories expended is equal

63
Q

DASH eating plan

A

emphasis fruits, veggies, and nonfat

64
Q

Mediterranean diet

A

emphasizes fruits, veggies, nuts, olive oil, and grains

65
Q

Phytochemicals

A

exist naturally in plants and have disease fighting properties,
broccoli
tomato (lycopene)
soybean (slow cancer)

66
Q

Often think they need less __ and __ and more ___

A

fruits and veggies, milk

67
Q

Choose snacks that are

A

Low calorie, high fiber

68
Q

Serving

A

amount of food containing quality listed

69
Q

portion

A

amount of food person eats at one time

70
Q

Certified organic

A

foods that meet strict criteria

71
Q

Food infection oragisms

A
  • salmonella = chicken and eggs
  • listeria = raw meat and unpasteurized milk
  • toxoplasma
72
Q

Food bacteria

A

e coli

73
Q

Folate

A

B vitamin that lowers risk of neurel tube defects in newborns

74
Q

Main sources of cholesteral

A

chicken, beef, and eggs

Health and Wellness (12 decks)

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