Chapter 8 - Nutrition Flashcards
What is nutrition?
The process by which the body takes in and uses food
What is metabolism?
Chemical process by which your body breaks down to release energy
What are calories?
Units of heat that measure the energy that foods supply to the body
How many calories should WOMEN be taking daily?
1,600 to 2,200 calories
How many calories should MEN be taking daily?
2,000 to 2,800 calories
What are nutrients?
Substances full that your body needs to grow, prepare itself, and to supply you with energy
What is hunger?
A natural physical drive that protects you from starvation
What is appetite?
A desire, rather than a need, to eat
What influences your food choices and eating habits? (5)
- Taste
- Emotions (eat more when stressed, frustrated, depressed)
- Environmental factors (family, friends, and peers)
- convenience and cost
- advertising
What are the 6 nutrients?
- carbohydrates
- fiber
- proteins
- fats
- vitamins
-minerals
What are carbohydrates?
Starches and sugars present in your foods
What is the function of carbohydrates?
It is the body’s preferred source of energy
What are the 2 types of carbohydrates?
- Simple carbohydrates: sugars (fructose, lactose, and sucrose)
- complex carbohydrates: starches (whole grains, nuts, legumes, potatoes, etc)
Which are the good carbohydrates?
Complex carbohydrates
What does the body covert all carbs to?
Glucose**
What is our main source of energy?*
Glucose
What is glycogen?
Unused glucose stored in the liver and muscles
What does too much glucose turn into?
Excess fat
What is fiber?
Indigestible complex carb (the peels of fruits, veggies, and whole grains)
What is the function of fibers?
Helps move waste through digestive system
What are the worst type of carbohydrates to consume?
Refined/processed: baked goods, white bread, and white pastas.
What are proteins?
Nutrients that help build and maintain body cells and tissue.
What are proteins made out of?
Amino acids
What are the 2 types of proteins?
- complete proteins
- incomplete proteins
What are complete proteins?
Food that contains all 9 essential proteins (animal products: fish, meat, eggs, milk, cheese, etc.)
What are incomplete proteins?
They lack one or more essential proteins (beans, peas, nuts, whole grains, etc.)
What are the functions of proteins?
Repairs and builds body tissue, balances PH/body fluids.
What are the worst proteins to consume?**
Processed meats and red meats (beef, pork and lamb)
What are fats?
Lipids or fatty acids; fatty substance that does not dissolve in water
What are the 2 types of fat?
- saturated fats
- unsaturated fats
What are saturated fats?
Solid at room temperature, animal fats and tropical oils (palm, coconut, etc) UNHEALTHY ONES
What are unsaturated fats?
Monosaturated and polysaturated. Liquid at room temperature (olive oil, canola oil, nuts, etc) HEALTHY ONES
What are trans fats?
Added hydrogen to fat **EXTREMELY UNHEALTHY* (animal products/processed foods, and fried foods)
What are the functions of fats?
They are a concentrated form of energy, they transport vitamins, and give flavor to food.
What is cholesterol?
Wax-like lipid like substance that is in blood.
What is the function of cholesterol?
Make all membrane and tissue; helps digest fat
What are the 2 types of cholesterol?
HDL: good - more than 50 mg
LDL: bad - less than 70 mg
Where does cholesterol only come from?
Animal products
What does excess LDL cholesterol cause.
Arteries to block; heart disease
Is cholesterol essential?
No, the body makes its own so we don’t need it from food
What are vitamins?
Compounds that help regulate many vital body processes
What are the 2 types of vitamins?
- water soluble
- fat soluble
What are water soluble vitamins?
Body does not store - flushed out by urine - need daily (Cs and and all Bs)
What are fat soluble vitamins?
Body does not store and don’t need much of it/not needed daily- can be toxic if taken excessively (A,D,E,K)
What are the functions of vitamins?
They help regulate digestion, absorption, and metabolism of other nutrients
What are minerals?
Substances that the body cannot manufacture
What are examples of minerals?
Calcium, iron, zinc, etc
What are the functions of minerals?
Help form healthy bone and teeth
What are the functions of water?
- hydration
- carries waste products
- digestion
How do you know how much water you should drink a day?
Half your body weight in ounces
What are the top 6 things to avoid/minimize in your diet?
- packaged refined/processed foods
- meat
- chips
- soda and other sugary drinks
- refined sugar
- fried foods
What are the 4 worst things found in food? **
Fat, sugar, salt, and preservatives. high in calories
What is the most important meal of the day and why? (5)
Breakfast:
- fuel tank
- reduces fatigue
- improves brain function (memory)
- helps maintain healthy weight (keeps blood sugar level balanced)
- reduces risk of diabetes
What is a vegetarian?
A person who eats plant-based foods
Reasons why people choose to be vegetarian (4)
- religion/culture
- unethical treatment of slaughtered animals
- environmental impact: increase greenhouse gas emissions
- **health reasons: reduces cardiovascular disease and diabetes
What are the four major types of vegetarians?
- lacto: eat dairy and plant based
- ovo: eat eggs and plant based
- lacto ovo: eat dairy and eggs and plant based
- vegan: eat food from plant based sources only
Hazards of eating meat (4)
- extremely high saturated fat/cholesterol
- increased risk of developing many cancers and diabetes
- obesity: a chronic disease that occurs when someone has an excessive amount of body fat - 30 lbs over ur optimal weight.
- antibiotics in meat
Nutritional Labeling Law
Must list the ingredients, food additives (sugar/fat substitutes), nutrients, and calories.
Food allergy
Condition in which the body’s immune system reacts negatively to the substances in some foods (**milks, eggs, nuts, wheat, etc)
Food intolerance
Negative reaction to a food or part of food caused by a metabolic problem. (**dairy/lactose, gluten, etc)
Foodborne Illness
Food poisoning (eating food contaminated with pathogens)
What are examples of bacteria that cause food poisoning?
Salmonella and e. Coli
What are GMOs (genetically modified organisms)?
An animal, plant, or microbe whose DNA has been altered using genetic engineering techniques.
What are GMOs used for?
Prevent crop and food loss and produce higher yields. MOSTLY FOUND IN GRAINS (corn, wheat, soy beans, etc)
What are the dangers of GMO? (3)
- increase in food allergies
- digestive problems
- autism
What are 3 factors our health is primarily dependent on?
- heredity
- **what we put into our bodies (eat, drugs, alcohol, etc)
- ** what we do with our bodies (exercise, sleep, etc)
What are prions? **
Disease causing bacteria found in milk
Problems related to milk consumption (3)
- Respiratory Problems
- Arthritis
- Infantile diabetes: type 1
Where can you actually get calcium?
- Leafy greens
- nuts
“Death Sentence”
Cancer : #2 killer in USA 18% of all deaths
How many deaths per year are because of cancer?**
610,000 deaths per year
What are warning signs of cancer? (3)
- Fatigue or extreme tiredness that doesn’t get better with rest
- Weight loss or gain of 10 pounds or more for no reason
- Swelling, lumps, or moles anywhere on the body
How do BOTH men and women get tested for cancer?
Rectal exams, colonoscopies, and blood tests
How do WOMEN get tested for cancer?
- Pop smear exam (vagina)
- Breast exam or mammogram
How do MEN get tested for cancer?
Prostate exams
What are ways to avoid cancer? (4)
- avoid tobacco
- avoid alcohol
- avoid saturated fat meat
- **eat a diet rich in plant foods
What mineral/vitamin helps prevent cancer?***
Antioxidants**
What was God’s original diet in the garden of Eden?
- Fruits, grains, nuts, and legumes
“Herb of the field”
Vegetables; God introduced them after the flood
