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Health Coach Certification > Chapter 6: Basic Nutrition and Digestion > Flashcards

Chapter 6: Basic Nutrition and Digestion Flashcards

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1
Q

Body’s preferred source of immediate energy

Improve digestive health and and cholesterol levels

A

Carbohydrate

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2
Q

3 monosaccharides found in nature can be utilized by humans:

A

Glucose
Fructose
Galactose

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3
Q

Fruit sugar

Basic building block of most carbs

_ linked to glucose forms lactose

A

Fructose

Glucose

Galactose

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4
Q

Two glucose molecules bound together

A

Maltose

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5
Q

Glucose and fructose =

A

Sucrose - table sugar

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6
Q

Fructose, glucose and a bit of sucrose dissolved in water =

A

Honey

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7
Q

Most sweeteners are

A

Disaccharides

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8
Q

HFCS (corn sweeteners) =

A

Glucose with smaller amounts of maltose

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9
Q

_ produced from some berries and fruits

Absorbed by body at slower rate.

A

Sorbitol

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10
Q

Chain of 10 simple sugars

A

Oligosaccharide

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11
Q

_ are mostly indigestible

Relieve constipation

Improve triglyceride levels

Decrease foul smelling gas

A

Fructooligosaccharides

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12
Q

Animal carbohydrate found in meat products

A

Glycogen

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13
Q

Plant carbohydrate found in grains, veggies

Only polysaccharide humans can digest

A

Starch

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14
Q

Complex carbs :2

A

Glycogen and starch

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15
Q

_ rates carbs based on blood glucose response

A

Glycemic index

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16
Q

Fiber contributes _ calories per gram

A

1.5 to 2.5 calories per gram

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17
Q

Fiber obtained naturally from plant foods

A

Dietary fiber

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18
Q

Isolated fibers added to food products

A

Functional fiber

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19
Q

Fiber that:
Increases fullness
Forms gels in water
Helps prevent heart disease and stroke by bindinrg bile and cholesterol
Holds moisture in stools and softens them

A

High viscosity fiber ( soluble fiber)

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20
Q

Fiber that:

Increases fecal bulk
Laxative effect

A

Low viscosity fiber (insoluable )

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21
Q

Gums, oats, legumes, barley, apples, carrots, strawberries are examples of _ fiber

A

High viscosity fiber (soluble)

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22
Q

Whole wheat flour, bran veggies

A

Low viscosity fibers ( insoluble)

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23
Q

Daily Fiber recommendation for:

Adults

Children

A

14 g / 1000 calories or 25-35 grams

Eat their age plus 5 grams

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24
Q

Glycogen stored in liver

Glycogen stored in muscle

A

90 G

150 G

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25
Q

90 grams glycogen = calories

150 grams glycogen = calories

A

360 calories

600 calories

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26
Q

Why do excess carbs turn to stored fat?

A

Glycogen contains many water molecules making it large and bulky and unsuitable for long term storage

Converts to fat for long term storage

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27
Q

_ is the key to acid base and fluid balance

A

Protein

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28
Q

Carbohydrate with an attached nitrogen containing amino component

A

Protein

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29
Q

Degree tho which an a I o acid can be used by the body

A

Bioavailability

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30
Q

Complimentary proteins (2)

A

Grains -legumes (rice/beans)

Legumes - seeds (beans /seeds)

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31
Q

Amino acid that cannot be produced in elderly or infants and some with chronic disease

This is essential for these populations

A

Cysteine

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32
Q

8 essential amino acids:

A 
Valine
Leucine
Isoleucine
Methionine 
Phenylalanine
Threonine
Tryptophan
Lysine
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33
Q

_ body breaks down more protein than it can create ( negative nitrogen balance)

_ body produces more protein than it breaks down(positive nitrogen balance)

A

Catabolism

Anabolism

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34
Q

Protein consumed beyond what the body needs is

A

Converted into stored FAT

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35
Q

Fats are made up of 3:

Fat are _ in wate

A

Hydrogen carbon and oxygen

Insoluble

36
Q

Saturated fat: 3

A

No double carbon bonds
Solid at room temp
Very stable

37
Q

Unsaturated fat : 4

A

Contain one or more double bonds
Liquid at room temp
Unstable
Short shelf life

38
Q

HDL can be increased by _ because it lowers plaque build up within arteries

3 examples

A

Monounsaturated fats

Olive oil
Peanut oil
Canola oil

39
Q

Polyunsaturated fats: 4

A

Corn oil
Safflower oil
Soybean oils
Cold water fish

40
Q

EFAs must be obtained _

A

From the diet

41
Q

Omega 3s:

Which one is found in plants?

A

ALA
EPA
DHA

ALA found in plants

42
Q

Omega 3s do what: 4

A

Reduce blood clotting
Dilate blood vessels
Reduce inflammation
Reduce cholesterol and triglycerides

43
Q

ALA intake per day for growth and neural development

A

1.1 grams

44
Q

Americans low on omega _ fatty acids

A

Omega 3

45
Q

Omega 6 intake per day

Men

Women

A

Men 17 g

Women 12 g

46
Q

Making unsaturated fat solid at room temp

A

Partially hydrogenated oil (trans fat)

47
Q

Cholesterol makes: 3

A

Vitamin d
Estrogen
Testosterone

48
Q

Hypercholesterolemia

A

High blood levels of cholesterol

49
Q

_ remove excess cholesterol from the arteries and carry it back to the liver where it is excreted

A

HDLs

50
Q

Part of autonomic nervous system responsible for digestion

A

Parasympathetic nervous system

51
Q

Salivary enzyme a-amylase breaks down polysaccharides into

A

Oligosaccharides and disaccharides

52
Q

Duodenum

A

Majority of food digestion takes place in the

53
Q

Majority of food absorption occurs in the :2

A

Jejunum and ileum

54
Q

Enzyme that digests lactose

A

Lactase

55
Q

Protein loses its three dimensional shape

A

Denaturation

56
Q

Hormone that maintains the pH of the stomach

Signals the cells that produce hydrochloric acid when food enters the stomach

A

Gastric

57
Q

Enzyme that breaks the peptide bonds btwn amino acids to shorten long protein complexes

A

Pepsin

58
Q

Enzyme responsible for breaking down proteins into single amino acids

A

Trypsin

59
Q

Protein can provide up to _ % of the goal energy for exercise during catabolism

A

10%

60
Q

Release of _ and _ decrease gut movement and slow digestioqn explaining why high fat meals increase feelings of fullness

A

Gastric inhibitory peptide and secretin

61
Q

A large lipoprotein particle that transfers fat from food from the small intestine to the liver and adipose tissue

A

Chylomicron

62
Q

2 vitamins produced in the the body by normal intestinal flora

1 vitamin produced with sun exposure

A

Vitamin k
Biotin

Vitamin d

63
Q

Inactive vitamins, the body contains enzymes to convert them into active vitamins

A

Provitamins

64
Q

_ called a quasi-vitamin can be produced in the body but also provides benefits through food

May prevent _ and _disease b/c it plays a role in platelet functions

A

Choline

Alzheimer’s and fatty liver disease

65
Q

Fat soluble vitamins: 4

A

A,D, E, and K

66
Q

Only 2 water soluble vitamins that can be stored in the body

A

B6

B12

67
Q

Essential for carbohydrate function

Assists in carb, amino acid and lipid metabolism. Deficiencies can cause eye problems

A

Thiamin

Riboflavin

68
Q

Involved in carbohydrate, protein and fat metabolism. Deficiency can cause pellagra- dermatitis, diarrhea and dementia

Helps release energy from fats and vegetables

A

Niacin

Pantothenic acid

69
Q

Helps build body tissue and aids in metabolism of protein, glycogenolysis

Plays a crucial role in productions DNA, red blood cell production, important during pregnancy

A

B6

Folate

70
Q

Aids in cell development and function of nervous system. Vegans at risk for deficiency

Helper vitamin. Involved in metabolism of proteins fats and carbs

A

B12

Biotin

71
Q

A deficiency in this can cause scurvy

Important for vision, growth and development (beta- carotene)

A

Vitamin c

Vitamin a

72
Q

Sunshine vitamin. Small amounts of sunlight induce body into making

Toxicity can be hazardous for people taking anti clotting meds like Coumadin

A

Vitamin d

Vitamin e

73
Q

Important for blood clotting. Newborns are at risk for deficiency, people on blood thinners need to be careful

A

Vitamin k

74
Q

Deficiency in this nutrient can lead to decreased peak bone mass. Mineralization of bones and teeth *most abundant mineral in the body

2nd most abundant mineral in the body. Mineralization of bones and teeth.

A

Calcium

Phosphorus

75
Q

Important for protein production, muscle contract, nerve conduction, healthy teeth. Depletion can cause arrhythmia and heart attack

Maintains acid base balance

A

Magnesium

76
Q

3 electrolytes

4 essential roles

A

Sodium, potassium and chloride

Water balance
Negative and positive balance with ions
Acid base balance
Assuring sodium and chloride stay outside of cell and potassium inside of cell

77
Q

Dehydration = _ level of electrolytes

Hyponatremia = _ level of electrolytes

A

High level

Low level

78
Q

Can be stored in the body for future use as the protein complex ferritin

Essential for normal growth and metabolism. Deficiency can cause goiter. Component of thyroxine, controls metabolism

A

Iron

Iodine

79
Q

Assists in wound healing

Protects body from oxidative damage

A

Zinc

Selenium

80
Q

Substance in plants improves health but not required for normal functioning

A

Photochemical

81
Q

Involved in glucose metabolism. Increases effectiveness of insulin

A

Chromium

82
Q

Loss of _% total body water can cause death

Adults can survive for _ days with out water

% of body weight that is water

A

20%

10 days

50-70%

83
Q

Encephalopathy ( brain swelling):

What is elevated?

A

Bloods water to sodium ratio

Excess water leaks into brain

84
Q

Low bold sodium level

A

Hyponatremia

85
Q

Any whole food or fortified, enriched that has a potentially beneficial effect on human health beyond basic nutrition

A

Functional foods

86
Q

Level of caffeine below which dependency is not likely to occur

A

100 mg

87
Q

To a nerve cell caffeine resembles

A

Adenosine

Health Coach Certification (19 decks)

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