Exam 1 Flashcards
what are the 6 classes of nutrients
carbs, protein, lipids, vitamins, minerals, water
what molecules make up carbs
carbon, hydrogen, oxygen
what is an example of a simple carb
sugar
what is an exmaple of a complex carb
rice, pasta, bread, potatoes
what is the function of carbs
fuel source
what is the purpose of proteins
bone and muscle health, blood cells, immune system
what is the caloric content of carbs
4 kcal/g
what is the caloric content of protein
4 kcal/g
what is the caloric content of lipids
9 kcal/g
what is the purpose of lipids
energy for lower intensity activities
what is an example of a saturated fat
animal fats that are solid at room temp
what is an example of an unsaturated fat
plant oil that is liquid at room temp
what is the purpose of vitamins
enable chemical reactions
what are the fat soluble vitamins
a, d, e, k
what are the water soluble vitamins
c, vitamin b complex
what are minerals needed for
the nervous system, cells, water balance, and skeletal system
how many essential minerals are there
16+
what is water needed for
nutrient and waste transport, solvent, lubricant
what is the recommended water intake for men
12 cups or 3L per day
what is the recommended water intake for women
9 cups or 2.25L per day
what is the caloric content of alcohol
7 kcal/g
what is the recommended nutrient breakdown for active people
12-15% protein, 50-60% carbs, 20-25% fat
what are 3 drivers of eating habits that are not considered environmental or psychological
hunger, appetite, satiety
what is hunger
biological need for food
what is appetitie
psychological want for food
what is satiety
feeling of being full
what part of the brain controls the feeling of hunger
hypothalamus
what are 5 environmental or psychological influences on eating habits
favourite foods, appearance, smell, stress, routines, advertising, availability
how can the eating environment in terms of table set up influence eating
a bigger plate=more likely to overeat
high contrast between food, plates, glasses, and table cloths = less likely to overeat
how much fibre should be consumed a day`
25g
how often should you measure your waist
weekly or at least monthly
what waist measurement is considered to be healthy
should be less than 50% of height
what are the “know your 5” from dr. oz
bp, waist size, weight, cholesterol (LDL and HDL), blood sugar
how often should you test your bp
once a month
what “know your 5” is the number 1 driver of aging
bp
what blood pressure measurment (systolic or diastolic) is the best lifelong measurement for hypertension
systolic
what systolic blood pressure reading is considered too high
above 140
what “know your 5” is the best predictor of health
waist size
what is omentum
the fat that accumulates at the mid-section
what 3 things can omentum lead to
coronary disease, diabetes, and high bp
how does belly fat negatively impact the body (3)
increases cholesterol, squeezes kidneys which increases bp, interferes with insulin which leads to diabetes
what body fat % indicates obesity in males
25%
what body fat % indicates obesity in females
30%
what is a healthy HDL level
50mg or more
what is a healthy LDL level
less than 100mg
what risk does fasting blood sugar measure for
diabetes
what fasting blood sugar level is considered pre-diabetic
above 100 mg/dL
what are the 6 requirements for a nutrition label
product name, company contact info, amount of product in the package, serving size, nutrition facts, ingredients
what is the % daily value
the benchmark to evaluate the nutrient content of foods based on the recommendations for a healthy diet
what is a nutrient claim
a regulated statement made when a food meets certain criteria
what is a health claim
a disease risk reduction claim developed by a third part organization and corporation
what % daily value is considered a little
less than 5%
what % daily value is considered a lot
more than 15%
what is the recommended amount of carbs to be consumed each day for active people
5-6g per kg bodyweight
what are the 3 types of carbs
simple, complex, fiber
which type of carb causes insulin spikes
simple
is fiber a complex or simple carb
complex
what types of carbs are monosaccharides
simple
what are the three molecules simple carbs are broken down to
glucose, fructose, galactose
what type of carb are disaccharides
simple
what is sucrose made of
glucose + fructose
what is lactose made of
glucose + galactose
what is maltose made of
glucose + glucose
what type of carb is polysaccharides
complex
what are 3 examples of polysaccharides
starches, dextrins, glycogen
out of 100% of our carb intake, what % of this should be from complex carbs
90%
what does the average person need for carbs per day
3-5g/kg
what hormones do carbs cause the brain to release
serotonin, dopamine
due to the release of serotonin and dopamine, carbs can be _____
addicting
what does fructose case energy levels to do within a cell. what does this lead to
a period of dramatic energy falls which triggers inflammation, stress, fat retention, and insulin resistance
why is the fructose in fruit not bad for you
the vitamin c, potassium, and antioxidants in fruits outweigh the negative effects of fructose
how are insulin levels related to cancer risk
insulin spikes can increase cancer risk
how can insulin stimulate tumor growth
some tumors have insulin receptors. insulin can bind to these receptors and stimulate the tumor to consume glucose which causes the tumor to grow
what 4 things an cause serious health issues in terms of excess sugar intake
high bp, high cholesterol, liver disease, diabetes
how does excess sugar have an effect on the liver
excess sugar stimulates triglyceride production in the liver which forces cells in the liver to fill with fat and stretch
what are 4 signs of diabetes
constant thirst, infections that wont heal, tingling toes, blurred vision
what is the recommended amount of added sugar for males
9 tsp
what is the recommended amount of added sugar for females
6 tsp
how many g of sugar equals a tsp
4
what are 6 alternative sweeteners
aspartame, cyclamate, saccharin, sucralose, tagatose, stevia
what are 3 characteristics of cyclamate
non caloric, good solubility, good stability in baking
why was cyclamate banned in the usa
a study showed there was increased cancer risk in rats
which alternative sweetener has a prebiotic effect. how
tagatose as it is eventually fermented in the intestine
what are the 3 parts of whole grains
bran, germ, endosperm
what is bran. what is it a source of
outer layers. source of fiber, vitamins, and minerals
what is germ. what is it a source of
at the base of the kernal. a source of oils and vitamin e
what is the endosperm a source of
starch, protein, vitamins, minerals
what is the only aspect of the kernal that refined grains contain
the endosperm
what are the two types of complex carbs
starch, glycogen
what is glycogen
the storage form of glucose in humans and animals. glycogen is stored in the muscles and liver for when the body needs energy
what are 3 benefits of fiber
keep you feeling full longer, promote intestinal health, lower LDL and regulate blood sugar
what are the two types of fiber
water soluble, water insoluble
what do water soluble types of fiber do
bind to cholesterol and excrete it, regulate blood sugar
what do water insoluble types of fiber do
bind to toxins, promote regularity
what can too much fiber cause
decreased nutrient absorption due to quick passage, decreased nutrient intake due to the stomach filling with fiber
what is the recommended amount of fiber for adults (include men and women)
25-35g
men = 35g
women = 25g
what is the recommended amount of fiber for kids each day
their age + 5g per day (7yrs old + 5g = 12g/day)
