Exam 1 Flashcards
Why do we eat?
- regulate bodily processes
- build and to provide energy for work
- essential for growth and maintenance
how many essential nutrients are there?
40
What is nutrient density?
the number nutrients in a food compared to it’s calorific value
The more calories you taken for a few and nutrients means what?
that you either have to eat more to get the nutrients you need and get fat; or you don’t get fat but are missing out on nutrients
what are fortified Foods?
foods that have nutrients added to them
give examples of fortified Foods.
- vitamin D in milk
- Vitamin B and Fe and products made from grain
- iodine in salt
How do supplements help in getting the nutrients?
may not provide the benefits of food, but will have some nutrients in them
What are the two categories of nutrients?
macronutrients and micronutrients
what are the four macronutrients?
- Carbohydrates (CHO)
- Protein (Pro)
- Lipids (fats and oils)
- Water
what are the two micronutrients?
vitamins and minerals
carbohydrates contain what?
carbon, hydrogen and oxygen
Each gram of carb provides us with how many kilocalories of energy?
4
Carbohydrates can be broken down into what two groups?
simple and complex
protein contains what?
carbon,hydrogen, oxygen and nitrogen - amino acids
for every gram of protein digested you get how many kilocalories of energy?
4
what does protein help us with in the body?
helps with bone and muscle Health, blood cells and the immune system
lipids are composed of what?
carbon, hydrogen and oxygen
for every gram of lipid digested you get how many kilocalories of energy?
9
what are the three main types of fats?
- Saturated (from animals) - solid at room temperature
- Unsaturated (from plants) - liquid at room temperature
- trans fats (from the lab) - in between the above
water is composed of what?
hydrogen and oxygen
water makes up what percent of adults?
60 + percent
what is water used for?
- used to transport nutrients and waste
- as a solvent for lubrication
What are the water intake recommendations for men?
12 cups per day or 3 L
what are the water intake recommendations for women?
9 cups per day or 2.5 L
how many vitamins are there?
13
what do vitamins do?
enable reactions to happen in the body
what are the two sets of vitamins?
- fat soluble (A, D, E, K)
- water soluble ( C and all the Bs)
What are minerals?
essential elements that perform a diverse functions in the body
what does iron do in the body?
oxygen Transportation via rbc’s
what does calcium do in the body?
used in bone Construction in muscle contraction
Define undernutrition.
diet doesn’t meet the body’s requirements: calories and nutrients
Define over nutrition.
diet provides more than the body needs: calories and nutrients
What is the recommended diet for active people?
- Protein: 12 to 15%
- Carbs: 50 to 65%
- Fat: 15 to 25%
what is the newer trend for active people for recommended diets?
- Protein: 30%
- Carbs: 40%
- Fat: 30%
- lower carbs, higher protein and fat
What factors influence our eating?
- Hunger: biological needs
- Appetite: psychological wants
- Satiety: feeling full
why does weight gain occur?
- we eat too much for psychological reasons
- we eat past the point of being satisfied because we eat too quickly
how does your brain work with her stomach and contributing to feelings of fullness?
muscle memory
How does muscle memory get bigger?
signal arise after we’ve eaten and distended our stomach making it bigger
nutrient-dense meals are high and what and what does this make us feel?
High in fiber and water and makes us feel Fuller
What is intuitive / mindful eating?
- retraining your stomach’s muscle memory so it will begin sending signals to your brain much more quickly when there is less food in your stomach
- staying away from extremes of hunger and uncomfortable fullness
- eat when you start to feel hungry and stop eating when you feel comfortably satisfied
influencing on eating comes from two areas, what are they?
internal and external
give examples of internal influences on eating.
- why am I ordering this much?
- do I need this much?
- we get larger portions because we think it’s normal
give examples of external influences on eating.
- cup sizes, plate sizes
- eating out
What are the two types of belly fat?
subcutaneous and visceral
which fat is worse for you?
Visceral
how do we get rid of visceral fat?
- keep moving
- eat right
- don’t smoke
- get your sleep
- avoid stress
How can we maintain a healthy body weight?
- intuitive / mindful eating
- eat a good breakfast
- eat smaller meals more often
- stay hydrated
give 4 tips for losing belly fat.
- eat in reverse: carbs or early on, fats and proteins later
- eat more fiber
- muscle confusion in workouts
- measure your waist weekly
What are the five things you should know with accordance to your health?
- blood pressure
- waist size
- Weight
- Cholesterol
- blood sugar
Healthy diets are high in:
fruits, vegetables, whole grains
healthy diets are moderate in:
calories, sodium, sugar
healthy diets are low in:
unhealthy fats such as trans fats, saturated fats, cholesterol
What are the three types of carbs?
- simple carbs
- Fiber
- complex carbs
what are simple CHOs?
monosaccharides and disaccharides
what are monosaccharides?
made up of a single sugar unit
what are disaccharides?
made up of two sugar units
what was the most common monosaccharide in our diet?
Glucose
what is the most common disaccharide in our diet?
maltose, sucrose, lactose
Complex CHOs have what 3 things in it?
- Glycogen
- Starches
- Fiber ( cellulose)
What is the issue with simple CHOs?
- release powerful chemical compounds into the bloodstream such as dopamine and serotonin
- addictive behavior with withdrawal like symptoms such as Cravings, headaches, anxiety
- excess sugar can lead to unhealthy weight gain and chronic diseases such as diabetes, heart disease, cancer and liver disease
what are 4 health issues surrounding sugar?
- high blood pressure
- high cholesterol
- liver disease
- Diabetes
what happens with high blood pressure?
- reduces nitric oxide in blood end causes blood vessels to constrict
- heart Works harder
what happens with high cholesterol?
- excess sugar is converted to triglycerides or fat in the bloodstream
- LDL is bad for you
what happens with liver disease?
- extra sugar stimulates triglyceride production in liver
- forces cells in liver to fill with fat and stretch
What are refined grains?
contain only the endosperm, bran and germ are discarded through grinding or sifting
refining means no what?
oils or Fiber, lost vitamins and minerals
why are grains refined?
to give them a fine texture and extend shelf life
give examples of refined grains.
- white flour
- white bread
- White rice
- Crackers
- Cookies
- Cereals
- donuts
what are complex CHOs?
Polysaccharides: contain multiple glucose units linked together
what are oligosaccharides?
3 to 10 sugar units; some are not broken down by human enzymes
what is glycogen?
- storage form of glucose in humans and animals
- stored in muscles and liver and is broken down when body needs energy
what are starches and fiber?
- found in plants
- resistant structure can occur naturally or be the result of cooking and processing
give examples of starches and fiber.
- Legumes
- unripe bananas
- cold cooked potatoes, rice, and pasta
fiber cannot be broken down in digestive process. what happens instead?
absorbed in small intestine, then passes through to the large intestine, virtually unchanged
what are the benefits of fiber?
- allows us to feel full for longer
- promotes intestinal health and clears toxins
- lowers bad cholesterol (LDL) and regulates blood sugar
what are the two types of fiber?
- insoluble fiber
- soluble fiber
give examples of insoluble fiber.
- whole grains
- Brans
- skin of veggies and fruits
- Broccoli
- Celery
give examples of soluble fiber.
- dry beans
- Peas
- Oats
- Barley
fiber can help prevent:
- Obesity
- constipation, hemorrhoids
- Diverticulosis
- colon cancer
- heart disease
- Diabetes
What are the disadvantages of getting too much fiber?
- lack of nutrients digested
- not enough eaten from each Food Group
- children may not get enough calories
- gas, bloating, discomfort
how much fiber is recommended for adults per day?
25 to 35 g
