Exam 2 Flashcards

1
Q

Factors influencing energy

A

-Age & Growth
-Sex
-Climate
-Health
-Body Size
-Activity
-Pregnancy

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2
Q

Factors Affecting Nutrition

A

-Ethnicity & Culture
-Food fads
-Economics
-Medications
-Health
-Alcohol consumption
-Advertising
-Psychological factors

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3
Q

Essential Nutrients

A

-Water
-Carbohydrates
-Proteins
-Fats
-Vitamins
-Minerals

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4
Q

Water

A

-The most abundant nutrient in the body
-Accounts for 60-70% of an adult’s total body weight
-Should consume 8-10 glasses per day

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5
Q

Carbohydrates

A

-Major source of energy
-4kcal value/gram
-Should be 55-60% of cal
-Sources: Fruits, whole grains, legumes (peas & beans), sugars, vegetables

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6
Q

Fiber

A

-Parts of plants that can’t be digested by enzymes in the human intestinal tract
-Insoluble & soluble
-Should consume 20-30 grams/day
-prevents: constipation, diverticulitis, diabetes, colon cancer, and heart disease
-Found in complex carbohydrates

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7
Q

Proteins

A

-organic substances composed of amino acids
-contain carbon, hydrogen, oxygen, and nitrogen
-Esstential amino acids
-complete proteins (found in animal proteins)
-incomplete proteins (usually from vegetables)

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8
Q

Protein Metabolism Includes

A

-anabolism (building tissue)
-catabolism (breaking down the tissue)
-nitrogen balance (measure of the degree of anabolism & catabolism)

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9
Q

Kcal of carbohydrates

A

4 kcal value/gram

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10
Q

Kcal of proteins

A

4 kcal value/gram

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11
Q

How much fiber should you consume?

A

20-30 grams/day

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12
Q

Kcal of fats

A

9 kcal value/gram

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13
Q

Fats

A

-store energy, absorption of fat-soluble vitamins, protection

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14
Q

Cholesterol

A

-soft, fat like substance found in all body cells

-excess can increase risk of heart disease & stroke

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15
Q

Main cause of high blood cholesterol

A

Saturated fat

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16
Q

Cholesterol foods

A

-organ meats
-eggs
-butter
-cheese
-palm oil

17
Q

LDL cholesterol

A

Bad

18
Q

HDL cholesterol

A

Good

19
Q

Water-soluble vitamins

A

-body can not store these; need daily

-Vit C
-Thiamine (Vit B1)
-Riboflavin (Vit B2)
-Niacin (Vit B3)
-Pyroxidine (Vit B6)
-Cyanocobalamin (Vit B12)
-Folacin/Folate (Vit B9)

20
Q

Fat Soluble Vitamins

A

-Vitamin D
-Vitamin E
-Vitamin K

21
Q

Antioxidants

A

-They repair molecular damage caused by unstable O2 molecules.

-Vitamin C
-Vitamin E
-Beta carotene

22
Q

Minerals

A

-Calcium
-Iron
-Sodium
-Zinc
-Potassium

23
Q

Vitamin C

A

-collagen formation
-aids in absorption & formation of RBC’s
-heals wounds
-antioxidant

24
Q

Thiamine (Vit B1)

A

-plays an esstential role in carbohydrate metabolism
-necessary for a healthy brain, nerves, and heart

25
Q

Riboflavin (Vit B2)

A

Converts carbs to energy

26
Q

Niacin (Vit B3)

A

-Crucial for converting food into energy
-maintains normal skin, nerves, and digestive system
-may be used to lower cholesterol

27
Q

Pyroxidine (Vit B6)

A

-Important in chemical reactions of proteins
-maintains normal brain function
-may be used for PMS, morning sickness, and depression

28
Q

Cyanocobalamin (Vit B12)

A

-aids in RBC formation & maintains the CNS

29
Q

Folacin/Folate (Vit B9)

A

-aids in maturation of RBC’s
-important in systhesis of DNA & tissue growth
-prevents neural tube defects

30
Q

Vitamin A

A

-Promotes good vision in dim light
-Maintains healthy skin

31
Q

Beta carotene

A

-has antioxidant properties that may protect against cancer

32
Q

Vitamin D

A

-“The sunshine vitamin”
-promotes the absorption of calcium