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Nutr-100 > Chapter 8 > Flashcards

Chapter 8 Flashcards

1
Q

Nutrition

A

The study of food and way the body uses it to produce energy and build or repair body tissues

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2
Q

Nutrients

A

Substances in food that are necessary for good health

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3
Q

Macronutrients

A

Carbohydrates, fats, and protiens, which are necessary for building and maintaining body tissues and providing energy for daily activites

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4
Q

Micronutrients

A

Vitamins and minerals. Involved in many body processes, including regulating cell function

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5
Q

kilocalorie

A

the unit of measure used to quantify food energy or the energy expended by the body.

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6
Q

T/F: kilocalorie is commonly calleds a calorie

A

T

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7
Q

How is a kilocalorie quantified?

A

The amount of energy necessary to raise the temperature of 1 gram of water 1 *C.

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8
Q

carbohydrate

A

a macronutrient that is a key energy source for muscular contraction

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9
Q

glucose

A

a simple carbohydrate (sugar) that can be used directly by the body.

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10
Q

T/F: Glucose is the only carbohydrate that can’t be used directly by the body

A

F, All other carbs must be converted to glucose before being used for fuel

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11
Q

glycogen

A

the storage form of glucose in the liver and skeletal muscles

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12
Q

complex carbohydrates

A

long chains of sugar units linked together to form starch or fiber

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13
Q

starches

A

long chains of glucose units: commonly found in foods such as corn, grains, and potatoes

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14
Q

fiber

A

a stringy, nondigestible complex carbohydrate found in whole grains, vegetables, and fruits

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15
Q

soluble fiber

A

viscous fiber found in oats, barley, peas, and citrus fruits

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16
Q

insoluble fiber

A

type of fiber found in whole wheat, and vegetables

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17
Q

fats (triglycerides)

A

form of lipid that is broken down in the body and used to produce energy to power muscle contractions during exercise

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18
Q

lipids

A

a group of insoluble compounds that include fats, and cholesterol

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19
Q

fatty acids

A

the basic structural unit of tyiglycerides

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20
Q

Why are fatty acids nutritionally important?

A

not only because of their energy content, but also because they play a role in cardiovascular disease

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21
Q

unsaturated fatty acid

A

type of fatty acid that comes primarily from plant sources and is liquid at room temperature

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22
Q

omega-3 fatty acid

A

type of unsaturated fatty acid that lowers both blood cholesterol and triglycerides and is found abundantly in some fish

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23
Q

saturated fatty acid

A

a type of fatty acid that comes primarily from animal sources and is solid at room temperature

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24
Q

trans fatty acid

A

type of fatty acid that increases cholesterol in the blood and is a major contributor to heart disease

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25
Q

complete proteins

A

proteins containing all the essential amino acids: found only in soy and animal foods(meat and dairy)

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26
Q

incomplete proteins

A

proteins that are missing one or more of the essential amino acids: found in plant sources such as nuts and legumes

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27
Q

phospholipid

A

type of lipid that contains phosphorus and is an important component of cell membranes

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28
Q

sterol

A

type of lipid that does not contain fatty acids

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29
Q

cholesterol

A

type of lipid that is necessary for cell and hormone synthesis.

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30
Q

Where is cholesterol found?

A

found naturally in animal foods, but made in adequate amounts in the body

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31
Q

most commonly know sterol

A

cholesterol

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32
Q

lipoproteins

A

combinations of protein, tryglycerides, and cholesterol in the blood

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33
Q

Why are lipoproteins important

A

because of their role in influencing the risk of heart disease

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34
Q

amino acids

A

building blocks of protein

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35
Q

How many types of amino acids are there

A

20 different amino acids that can be linked in various combinations to create different proteins

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36
Q

essential amino acids

A

nine amino acids that cannot be manufactured by the body and must be consumed in the diet

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37
Q

nonessential amino acids

A

eleven amino acids that the body can make, and therefore are no necessary in the diet

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38
Q

vitamins

A

micronutrients that play a key role in man body functions

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39
Q

What are some bodily functions that vitamins are necessary for

A

regulation of growth and metabolism

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40
Q

How are vitamins classified?

A

according to whether they are soluble in water or not

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41
Q

minerals

A

chemical elements that are required by the body in small amounts for normal functioning

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42
Q

osteoporosis

A

bone disease in which the mineral conten of bone is reduced and the bone is weakened and at increased risk of fracture

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43
Q

anemia

A

deficiency of red blood cells and or hemoglobin that results in decreased oxygen-carrying capacity of the blood

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44
Q

Daily values

A

standard values for nutrient needs, used as a reference on food labels.

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45
Q

T/F: Daily values exactly reflect the ture nutrient needs for all people

A

F

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46
Q

glycemic index

A

A ranking system for carbohydrates based on a food’s effect on blood glucose levels

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47
Q

antioxidants

A

molecules that neutralize free radicals, thereby preventing them from causing damage to cells

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48
Q

free radicals

A

oxygen molecules that can potentially damage cells

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49
Q

organic

A

plant or animal food that are grown without the use of pesticides, chemical fertilizers, antibiotics, or hormones

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50
Q

irradiation

A

the use of radiation (high-energy waves or particles, including radioactivity and x-rays) to kill microorganisms that grow on or in food

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51
Q

T/F: People in the U.S. don’t eat enough protein

A

F

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52
Q

T/F: carbohydrates cause weight gain

A

F, excess cal. cause weight gain

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53
Q

T/F: most people need a vitamin supplement

A

F

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54
Q

T/F: all foods contain antioxidants

A

F

55
Q

T/F: whole foods are more healthy than processed foods

A

T

56
Q

The number of calories / gram of carbohydrates, proteins, fat

A

4 c/g, 4 c/g, 9 c/g

57
Q

good nutrition

A

a diet that supplies all of the essential nutrients required to maintain a healthy body

58
Q

what causes scurvy?

A

lack of vitamin C

59
Q

what causes anemia

A

lack of iron

60
Q

What percent of deaths are associated with health problems linked to poor nutrition

A

over half

61
Q

Which do you need more of in your diet, macro- or micro- nutrients

A

macronutrients

62
Q

T/F: water is concidered a class of nutrient

A

T

63
Q

Primary roll of protein

A

build and repair tissues, but can be used as a fuel source

64
Q

What percent of a well-balanced diet is composed of carbohydrates, fat, protein

A

58%, 30%, 12%

65
Q

Excellent sources of carbohydrates include

A

whole grains, pasta, fruits, and vegetables

66
Q

T/F: Protein is the main source of fuel for the brain

A

F: carbohydrates

67
Q

T/F: dietary fiber reduces the risk of colon cancer, and prevents some cholesterols from being absorbed

A

T

68
Q

How is fiber classified?

A

according to its viscosity. (its thicknees when mixed with digestive juices in the intestines)

69
Q

How many grams of fiber should be eaten per day

A

25g minimum

70
Q

T/F: Excess fiber is always a good thing

A

F, to much fiber can cause intestinal discomfort and decreased absorbtion of calcium and iron

71
Q

The most common type of lipid is

A

fats (triglycerides)

72
Q

This dietary nutrient is important for normal growth, health skin, protecting organs, and assisting in absorbing certain vitamins

A

fat (triglycerides)

73
Q

How are fatty acids classified

A

monounsaturated, polyunsaturated, saturated, and trans

74
Q

omega-3 fatty acids are this classification of fatty acid, and is found primarily in this food

A

polyunsaturated, fish

75
Q

These two fatty acids are not hearth healthy, and increase total LDL, and cholesterol levels in the blood

A

Saturated, and trans fatty acids

76
Q

T/F: Some cities in the U.S. have banned or greatly restricted the use of trans fats in restaurants

A

T

77
Q

LDL and HDL stand for this? Which one is bad for heart health

A

low-density lipoprotein, and high-density lipoprotein, low-density are concidered bad for heart health

78
Q

T/F: diets high is saturated fats cause the body to produce more than the normal amounts of cholesterol

A

T

79
Q

T/F: it is important to eat enough cholesterol because the body cannot make all that it needs

A

F

80
Q

T/F; proteins are important for synthesising enzymes, hormones, and antibodies

A

T

81
Q

T/F: proteins cannot be converted to glucose for fuel

A

F

82
Q

T/F: Adolescents need to take in more than 12% of their calories from protein

A

T

83
Q

What is the recomended amount of protein in an adolescents diet, and beyond

A

1 gram protein per kilogram of body weight for adolescents. 0.8 g/kg woman, 0.9 g/kg men

84
Q

Water-soluble vitamins include

A

vitamins B and C, and are generally not stored in the body

85
Q

fat-soluble vitamins include

A

vitamins A, D, E, and K, and are generally stored in the body

86
Q

T/F: vitamins and minerals may protect against tissue damage

A

T

87
Q

Three important minerals in the body

A

calcium, iron, and sodium

88
Q

T/F: the more brightly colored the fruit or vegetable, the less vitamin and minerals it will contain

A

F

89
Q

Water makes up what approximate percent of your body

A

60-70%

90
Q

What percent of water loss can cause fatgue, weakness, and inability to concentrate.

A

5%

91
Q

What percent of water loss can be fatal

A

15%

92
Q

How much water (in liters) can a person engaged in heavy exercise in a hot, humid environment lose

A

1-3 Liter per hour

93
Q

How much water should you consume per day through foods and beverages

A

8-10 cups

94
Q

sodium can have a negative effect on this

A

heart health

95
Q

This organization released the 2010 dietary guidelines for americans in january 2011

A

U.S. department of agriculture

96
Q

T/F: You should eat something every 2-3 hours to maintain steady blood sugar and reduce cravings

A

T

97
Q

Simple sugars are referred to as this

A

empty calories, because they often contain little micronutrients

98
Q

The average american consumes more then this amount of table sugar, and this amount of high fructose corn syrup each year

A

80 lbs, 45 lbs

99
Q

This percent reduction of dietary cholesterol results in a drop of this percent in risk for heart disease

A

1%, 2%

100
Q

The average American consumes this man teaspoons of salt per day

A

3-10

101
Q

RDA stands for

A

recommended dietary allowance

102
Q

AI stands for

A

Adequate intake

103
Q

The RDAs are ____, the AI is ___

A

the amount of nutrient that will meed the needs of almost every health person in a specific age and gender group, is used when the RDA is not know and is a general guideline

104
Q

EAR stands for

A

estimate average requirement

105
Q

EAR is a value that is estimated to satisfy the needs of this percent of people in a given age group

A

50%

106
Q

UL stands for

A

Tolerable upper intake level

107
Q

The UL is this

A

the maximal amount that a person can take without risking adverse health effects

108
Q

MyPlate

A

Developed by the USDA, is a visual guide to eating healthy

109
Q

The number of calories needed by a 132lbs, moderatly active college aged woman is

A

1980

110
Q

Only this amount of women of child bearing age get the necessary 15 mg of iron per day

A

about half

111
Q

How much calcium should children between the ages of 9 and 18 take in. Over 18 year olds should take this amount

A

1300 mg, 1000mg

112
Q

Osteoporosis strikes this ratio of woman, and this ratio of men over the age of 50

A

1/2 woman, and 1/5 men

113
Q

T/F: Vegetarians must take special care to make sure they get the proper nutrients that are only found in animal sources

A

T

114
Q

People participating in daily exercise programs should increase the complex carbohydrates in their diet from this % to this %, and reduce fat intake to this %

A

58%, 70%, 18%

115
Q

T/F: Research has shown that normal, well-balanced diets meet the protein requirements of most bodybuilders

A

T

116
Q

T/F: Large doses of vitamins are useful when exercising to help break down foods for energy

A

F

117
Q

These micronutrients are known potent antioxidants

A

vitamin A, E, C, beta-carotene, zinc and selenium

118
Q

T/F: Increased muscle metabolism associate with exercise may increase free radical productoin

A

T

119
Q

Research suggests that an additional ____ of vitamin e be consumed daily to protect against free radical damage

A

400 IU

120
Q

Americans spend approximately this amount on nutritional supplements in 2010

A

28.1 billion

121
Q

T/F: Foods and drugs are not tested and approved by the FDA, supplements are

A

F

122
Q

T/F: supplement manufacturers are allowed to claim effects on the “structure or function” of the body, but not claims concerning treatment, prevention, cure, or diagnosis of disease

A

T

123
Q

According to the institute of food technolgists approximately this many cases of foodborne bacterial disease occur each year

A

80 million

124
Q

Salmonella bacterium is usually found in

A

raw or undercooked chicken and eggs, and in processed meats

125
Q

botulism usually results from

A

improper home-canning procedures

126
Q

escherichia coli bacterium is sometimes found in

A

raw or undercooked ground beef

127
Q

Nitrates may form these in the body

A

cancer-causing agents

128
Q

Hot foods should be kept above this temperature, and be eaten within this many hours of preparation

A

140F, and 2 hours

129
Q

Left overs should be reheated in an oven to this temperature

A

165*

130
Q

Cold foods should be kept at this temperature or below

A

40*F

131
Q

Cold foods should be discarded if left at room temperature for this amount of time, or this amount of time if conditions are warmer than 90*F

A

2 hours, 1 hour

132
Q

T/F: Both Irradiation and bioengineered foods are concidered safe by everyone

A

F

133
Q

Leafy green vegies are a good source of this

A

Iron

134
Q

Most of the fat stored in the body is this type

A

triglycerides

Nutr-100 (11 decks)

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