Chapter 8 – Understanding Nutrition Flashcards
1
Q
Calorie
A
The basic unit of heat measurement, defined as the heat required to raise the temperature of 1 gram of water 1 degree Celsius.
2
Q
Energy-yielding nutrients
A
Macronutrients (carbohydrates,
protein, fats) that provide the body with energy, measured in calories.
3
Q
Non-energy-yielding nutrients
A
Micronutrients (vitamins, minerals) that provide the body with elements necessary for homeostasis.
4
Q
Coefficient of digestibility
A
The proportion of food that is digested compared to what is absorbed, expressed as a percentage.
5
Q
Calories in one gram of protein
A
4 kcals
6
Q
Calories in one gram of fat
A
9 kcals
7
Q
Calories in one gram of carbs
A
4 kcals
8
Q
Calories in one gram of alcohol
A
7 kcals
9
Q
Monosaccharides
A
The simplest form of carbohydrate: glucose, fructose, and galactose.
10
Q
Disaccharides
A
The carbohydrate formed when two monosaccharides bond to each other: sucrose, lactose, and maltose.
11
Q
Polysaccharides
A
Carbohydrate molecules composed of long chains of monosaccharides.
12
Q
Starch
A
Chains of sugars that can be digested and metabolized for energy.
13
Q
Monosaccharide examples
A
Fructose
Galactose
Glucose
14
Q
Disaccharide examples
A
Lactose
Maltose
Sucrose
Trehalose
15
Q
Polysaccharide examples
A
Cellulose
Glycogen
Starch
16
Q
Soluble fiber
A
A fiber found in oat bran, barley, nuts, seeds, beans, and some fruits and vegetables.
17
Q
Insoluble fiber
A
A fiber found in wheat bran, vegetables, and whole grains
18
Q
Carcinogenic
A
A substance having the potential to promote cancer formation in the body.
19
Q
Phytochemicals
A
Non-nutritive chemical compounds produced by plants that have various beneficial impacts on health.
20
Q
Glycemic index
A
A measure of the blood-glucose raising potential of the carbohydrate content of a food. A value of 100 represents the standard or the equivalent of pure glucose.
21
Q
Glycemic response
A
The effect a food or meal has on blood glucose following consumption.
22
Q
Glycemic load
A
An index that simultaneously describes the blood-glucose-raising potential of the carbohydrate in a food and the quantity of carbohydrate in a food.
23
Q
Hunger
A
A biological need to eat in response to declining blood sugar.
24
Q
Appetite
A
A motivational drive to obtain food, often influenced by one’s experiences and environment.
25
Thermic Effect of Food
The amount of energy expenditure above resting metabolic rate due to the cost of processing food for use as fuel or for storage.
26
Isocaloric
Having similar caloric values
27
Protein-sparing mechanism
The process by which the body derives energy from fat and carbohydrate to avoid converting protein into energy.
28
Sedentary carbohydrate needs
3 - 4 grams per kg per day
29
Physically active carbohydrate needs
4 - 5 grams per kg per day
30
Moderate intensity carbohydrate needs
5 - 6 grams per kg per day
31
Vigorous exercise carbohydrate needs
6 - 8 grams per kg per day
32
Competitive athlete carbohydrate needs
7 - 10 grams per kg per day
33
Simple lipids
Formed primarily from fatty acids: waxes, fats, and oils.
34
Compound lipids
Lipids conjoined with other substances: phospholipids, glycolipids, sulpholipids, lipoproteins.
35
Derived lipids
Substances derived from simple and compound lipids by hydrolysis.
36
Trans fat
Also known as partially-hydrogenated oils, these fats are created by adding hydrogen molecules to vegetable oils. This process changes the chemical structure of the oil, turning it from liquid to semi-solid.
37
Monounsaturated fatty acids
“Good” fat: molecules with one unsaturated carbon bond in the molecule.
38
Polyunsaturated fatty acids
“Good” fat: molecules with more than one unsaturated carbon bond in the molecule.
39
Saturated fats
Fats that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.
40
Hydrogenation
Chemical reaction in which hydrogen reacts to an organic compound. In the context of food processing, it refers to the saturation of unsaturated liquid oils with hydrogen atoms.
41
Linolenic acids
Essential polyunsaturated fatty acid (PUFA) belonging to the omega-3 fatty acids group
42
Linoleic acids
Essential polyunsaturated fatty acid (PUFA) belonging to the omega-6 fatty acids group.
43
Amino acids
Organic compounds that combine to form proteins in the body.
44
Non-essential amino acids
Amino acids that are produced by the
| body.
45
Essential amino acids
Nine (9) amino acids that cannot be produced by the body and must be consumed in the diet.
46
the nonessential amino acids
```
Alanine
Asparagine
Aspartate
Glutamate
Serine
```
47
the conditionally essential amino acids
```
Arginine
Cysteine
Glutamine
Glycine
Proline
Tyrosine
```
48
the essential amino acids
```
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
```
49
Complete protein
A source of protein that contains an adequate proportion of all nine of the essential amino acids.
50
Incomplete protein
A source of protein lacking in one or more of the essential amino acids.
51
Sedentary proteins needs
0.8 - 0.9 grams per kg per day
52
Physically active protein needs
1 - 1.2 grams per kg per day
53
Moderate intensity 3 - 4 days per week protein needs
1.1 - 1.3 grams per kg per day
54
Endurance high intensity protein needs
1.3 - 1.5 grams per kg per day
55
Strength training 4 or more days per week protein needs
1.6 - 2 grams per kg per day
56
children protein needs
up to 2 grams per kg per day
57
Pregnant female protein needs
Add 20g to total daily requirements
Add 10g if nursing
58
Dietary Reference Intakes
An umbrella term encompassing specific standards for dietary intake
59
Estimated Average Requirement
The average daily nutrient-intake level estimated to meet the requirement of half the healthy individuals in a particular group
60
Recommended Dietary Allowance
The average daily dietary-intake level sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular group.
61
Adequate Intakes
Formerly the Estimated Safe and Adequate Daily Dietary Intake, it is the recommended average daily-intake level, based on observed or experimentally-determined approximations or estimates of nutrient intake by a group or groups of apparently healthy people.
62
Tolerable Upper Intake Level
The highest average daily nutrient-intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population.
63
Vitamin C overdose
Increases serum uric acid and may cause gout and kidney stones
64
Vitamin B6 overdose
May cause liver and nerve damage
65
Riboflavin overdose
May impair vision
66
Niacin overdose
May cause flushing of the skin, headache, fatigue, nausea, and possible liver dysfunction
67
Pyridoxine overdose
May cause skin lesions and nerve damage
68
Vitamin E overdose
May cause headache, fatigue, blurred vision, gastrointestinal disorders, muscular weakness, and low blood sugar
69
Vitamin A overdose
May cause hair loss, dry skin, headache, bone and muscle pain, liver damage, bone abnormalities, nervous system toxicity, and possible death
70
Vitamin D overdose
May cause nausea, elevated blood pressure, kidney damage, and failure
71
Water-soluble vitamins
Vitamins that travel freely throughout the body, but are not necessarily stored in the body.
72
Fat-soluble vitamins
Vitamins that are soluble in fat and predominantly stored in the body, primarily in the liver.
73
Homocysteine
An amino acid that is produced by the body by chemically altering adenosine.
74
Antioxidants
Can be man-made or natural substances that may prevent or delay some types of cell damage.
75
Free radicals
Highly unstable molecules, naturally formed during exercise or when the body converts food to energy
76
the fat-soluble vitamins
A, K, E, and D
77
the water-soluble vitamins
C and B complex vitamins
78
Thiamin function
Part of a coenzyme used in energy metabolism, supports normal appetite and nervous system functions
79
Riboflavin function
Part of a coenzyme used in energy metabolism, supports normal vision and skin health
80
Niacin function
Part of a coenzyme used in energy metabolism, supports health of skin, nervous system, and digestive system
81
B6 function
Part of a coenzyme used in amino acid and fatty acid metabolism, helps convert tryptophan to niacin, helps make red blood cells
82
Pantothenic acid function
Part of a coenzyme used in energy metabolism
83
Folic acid function
Functions as coenzyme in synthesis of nucleic acids and protein
84
B12 function
Part of a coenzyme used in new cell synthesis, red blood cell formation, helps maintain nerve cells
85
Biotin function
Part of a coenzyme used in the synthesis of fatty acids and glycogen
86
Vitamin C function
Intracellular maintenance of bone, capillaries, and teeth
87
Vitamin A function
Vision, skin health, bone and tooth growth, reproduction, hormone synthesis and regulation, immunity
88
Vitamin D function
Mineralization of bones, calcium absorption
89
Vitamin E function
Antioxidant, stabilization of cell membranes, regulation of oxidation reactions
90
Vitamin K function
Synthesis in blood clotting proteins and a protein that binds calcium in the bones
91
Minerals
Micronutrients that the body needs in small amounts that must be obtained through diet.
92
Calcium function
The principal mineral of bones and teeth. Normal muscle contraction and relaxation, nerve function, blood clotting, blood pressure, immune defenses
93
Chloride function
Nerve and muscle function water balance
94
Magnesium function
Bone mineralization, building of protein, enzyme action, normal muscular contraction, transmission of nerve impulses, and maintenance of teeth
95
Phosphorous function
Important in cells’ genetic material, in cell membranes as phospholipids, bones and teeth
96
Potassium function
Nerve and muscle function
97
Sodium function
Maintains cells’ normal fluid balance and acid-base balance in the body; nerve impulse transmission
98
Chromium function
Associated with insulin and required for the release of energy from glucose
99
Copper function
Necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes
100
Fluoride function
An element involved in the formation of bones and teeth; helps to make the teeth resistant to decay
101
Iodine function
Thyroid hormone function
102
Iron function
Part of the proteins hemoglobin and myoglobin, necessary for the utilization of energy
103
Manganese function
Enzyme function
104
Molybdenum function
Energy metabolism in cells
105
Selenium function
Works with vitamin E
106
Zinc function
Part of the hormone insulin and many enzymes; involved in making genetic materials and proteins, immune reactions
107
Calcium
The most abundant mineral in the body; it is required for vascular contraction and vasodilation, muscle function, and other body functions including bone rigidity.
108
Osteoclasts
A cell responsible for dissolution and absorption of bone.
109
Osteoblasts
A cell responsible for forming new bone.
110
Osteopenia
A bone density that is lower than normal peak density but not low enough to be classified as osteoporosis
111
Female athlete triad
The interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder) and decreased bone mineral density
112
Non-heme iron
Iron from plant-based foods like beans, fruits, vegetables and nuts. It is absorbed more effectively when eaten with meat, poultry and fish or with food that is high in vitamin C
113
Electrolytes
Minerals (sodium, calcium, potassium, chlorine, phosphate, magnesium) found in blood, urine, tissues and other bodily fluids that help balance the amount of water and pH level in the body based on osmolar relationships.
114
Sodium-potassium relationship
Electrolytes that control the distribution of fluids throughout the body
115
Core temperature
The operating temperature of an organism which is normally maintained within a narrow range; typically obtained most accurately through rectal measurement.
116
Dehydration
Occurs when the body loses more fluid than is taken in
117
Hypovolemia
State of decreased blood volume that can result in multiple organ failure death due to inadequate circulating volume and subsequent inadequate perfusion.
118
Acclimation
A physiological adjustment by an organism in response to an environmental change such as altitude, temperature, humidity or systemic pH.
119
Gastric emptying
The process of emptying food from the stomach
