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KNSS 244 > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

what are the 6 classes of nutrients

A

carbs, protein, lipids, vitamins, minerals, water

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2
Q

what molecules make up carbs

A

carbon, hydrogen, oxygen

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3
Q

what is an example of a simple carb

A

sugar

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4
Q

what is an exmaple of a complex carb

A

rice, pasta, bread, potatoes

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5
Q

what is the function of carbs

A

fuel source

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6
Q

what is the purpose of proteins

A

bone and muscle health, blood cells, immune system

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7
Q

what is the caloric content of carbs

A

4 kcal/g

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8
Q

what is the caloric content of protein

A

4 kcal/g

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9
Q

what is the caloric content of lipids

A

9 kcal/g

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10
Q

what is the purpose of lipids

A

energy for lower intensity activities

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11
Q

what is an example of a saturated fat

A

animal fats that are solid at room temp

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12
Q

what is an example of an unsaturated fat

A

plant oil that is liquid at room temp

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13
Q

what is the purpose of vitamins

A

enable chemical reactions

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14
Q

what are the fat soluble vitamins

A

a, d, e, k

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15
Q

what are the water soluble vitamins

A

c, vitamin b complex

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16
Q

what are minerals needed for

A

the nervous system, cells, water balance, and skeletal system

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17
Q

how many essential minerals are there

A

16+

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18
Q

what is water needed for

A

nutrient and waste transport, solvent, lubricant

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19
Q

what is the recommended water intake for men

A

12 cups or 3L per day

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20
Q

what is the recommended water intake for women

A

9 cups or 2.25L per day

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21
Q

what is the caloric content of alcohol

A

7 kcal/g

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22
Q

what is the recommended nutrient breakdown for active people

A

12-15% protein, 50-60% carbs, 20-25% fat

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23
Q

what are 3 drivers of eating habits that are not considered environmental or psychological

A

hunger, appetite, satiety

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24
Q

what is hunger

A

biological need for food

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25
Q

what is appetitie

A

psychological want for food

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26
Q

what is satiety

A

feeling of being full

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27
Q

what part of the brain controls the feeling of hunger

A

hypothalamus

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28
Q

what are 5 environmental or psychological influences on eating habits

A

favourite foods, appearance, smell, stress, routines, advertising, availability

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29
Q

how can the eating environment in terms of table set up influence eating

A

a bigger plate=more likely to overeat

high contrast between food, plates, glasses, and table cloths = less likely to overeat

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30
Q

how much fibre should be consumed a day`

A

25g

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31
Q

how often should you measure your waist

A

weekly or at least monthly

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32
Q

what waist measurement is considered to be healthy

A

should be less than 50% of height

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33
Q

what are the “know your 5” from dr. oz

A

bp, waist size, weight, cholesterol (LDL and HDL), blood sugar

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34
Q

how often should you test your bp

A

once a month

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35
Q

what “know your 5” is the number 1 driver of aging

A

bp

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36
Q

what blood pressure measurment (systolic or diastolic) is the best lifelong measurement for hypertension

A

systolic

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37
Q

what systolic blood pressure reading is considered too high

A

above 140

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38
Q

what “know your 5” is the best predictor of health

A

waist size

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39
Q

what is omentum

A

the fat that accumulates at the mid-section

40
Q

what 3 things can omentum lead to

A

coronary disease, diabetes, and high bp

41
Q

how does belly fat negatively impact the body (3)

A

increases cholesterol, squeezes kidneys which increases bp, interferes with insulin which leads to diabetes

42
Q

what body fat % indicates obesity in males

A

25%

43
Q

what body fat % indicates obesity in females

A

30%

44
Q

what is a healthy HDL level

A

50mg or more

45
Q

what is a healthy LDL level

A

less than 100mg

46
Q

what risk does fasting blood sugar measure for

A

diabetes

47
Q

what fasting blood sugar level is considered pre-diabetic

A

above 100 mg/dL

48
Q

what are the 6 requirements for a nutrition label

A

product name, company contact info, amount of product in the package, serving size, nutrition facts, ingredients

49
Q

what is the % daily value

A

the benchmark to evaluate the nutrient content of foods based on the recommendations for a healthy diet

50
Q

what is a nutrient claim

A

a regulated statement made when a food meets certain criteria

51
Q

what is a health claim

A

a disease risk reduction claim developed by a third part organization and corporation

52
Q

what % daily value is considered a little

A

less than 5%

53
Q

what % daily value is considered a lot

A

more than 15%

54
Q

what is the recommended amount of carbs to be consumed each day for active people

A

5-6g per kg bodyweight

55
Q

what are the 3 types of carbs

A

simple, complex, fiber

56
Q

which type of carb causes insulin spikes

A

simple

57
Q

is fiber a complex or simple carb

A

complex

58
Q

what types of carbs are monosaccharides

A

simple

59
Q

what are the three molecules simple carbs are broken down to

A

glucose, fructose, galactose

60
Q

what type of carb are disaccharides

A

simple

61
Q

what is sucrose made of

A

glucose + fructose

62
Q

what is lactose made of

A

glucose + galactose

63
Q

what is maltose made of

A

glucose + glucose

64
Q

what type of carb is polysaccharides

A

complex

65
Q

what are 3 examples of polysaccharides

A

starches, dextrins, glycogen

66
Q

out of 100% of our carb intake, what % of this should be from complex carbs

A

90%

67
Q

what does the average person need for carbs per day

A

3-5g/kg

68
Q

what hormones do carbs cause the brain to release

A

serotonin, dopamine

69
Q

due to the release of serotonin and dopamine, carbs can be _____

A

addicting

70
Q

what does fructose case energy levels to do within a cell. what does this lead to

A

a period of dramatic energy falls which triggers inflammation, stress, fat retention, and insulin resistance

71
Q

why is the fructose in fruit not bad for you

A

the vitamin c, potassium, and antioxidants in fruits outweigh the negative effects of fructose

72
Q

how are insulin levels related to cancer risk

A

insulin spikes can increase cancer risk

73
Q

how can insulin stimulate tumor growth

A

some tumors have insulin receptors. insulin can bind to these receptors and stimulate the tumor to consume glucose which causes the tumor to grow

74
Q

what 4 things an cause serious health issues in terms of excess sugar intake

A

high bp, high cholesterol, liver disease, diabetes

75
Q

how does excess sugar have an effect on the liver

A

excess sugar stimulates triglyceride production in the liver which forces cells in the liver to fill with fat and stretch

76
Q

what are 4 signs of diabetes

A

constant thirst, infections that wont heal, tingling toes, blurred vision

77
Q

what is the recommended amount of added sugar for males

A

9 tsp

78
Q

what is the recommended amount of added sugar for females

A

6 tsp

79
Q

how many g of sugar equals a tsp

A

4

80
Q

what are 6 alternative sweeteners

A

aspartame, cyclamate, saccharin, sucralose, tagatose, stevia

81
Q

what are 3 characteristics of cyclamate

A

non caloric, good solubility, good stability in baking

82
Q

why was cyclamate banned in the usa

A

a study showed there was increased cancer risk in rats

83
Q

which alternative sweetener has a prebiotic effect. how

A

tagatose as it is eventually fermented in the intestine

84
Q

what are the 3 parts of whole grains

A

bran, germ, endosperm

85
Q

what is bran. what is it a source of

A

outer layers. source of fiber, vitamins, and minerals

86
Q

what is germ. what is it a source of

A

at the base of the kernal. a source of oils and vitamin e

87
Q

what is the endosperm a source of

A

starch, protein, vitamins, minerals

88
Q

what is the only aspect of the kernal that refined grains contain

A

the endosperm

89
Q

what are the two types of complex carbs

A

starch, glycogen

90
Q

what is glycogen

A

the storage form of glucose in humans and animals. glycogen is stored in the muscles and liver for when the body needs energy

91
Q

what are 3 benefits of fiber

A

keep you feeling full longer, promote intestinal health, lower LDL and regulate blood sugar

92
Q

what are the two types of fiber

A

water soluble, water insoluble

93
Q

what do water soluble types of fiber do

A

bind to cholesterol and excrete it, regulate blood sugar

94
Q

what do water insoluble types of fiber do

A

bind to toxins, promote regularity

95
Q

what can too much fiber cause

A

decreased nutrient absorption due to quick passage, decreased nutrient intake due to the stomach filling with fiber

96
Q

what is the recommended amount of fiber for adults (include men and women)

A

25-35g
men = 35g
women = 25g

97
Q

what is the recommended amount of fiber for kids each day

A

their age + 5g per day (7yrs old + 5g = 12g/day)

KNSS 244 (1 decks)

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