Exam 3 Flashcards
How many essential nutrients are there?
45
Define Macronutrient
needed in large amounts
Define Micronutrient
needed in small amounts
What are the 6 categories of nutrients?
Proteins Fats Carbohydrates Vitamins Minerals Water
What are the building blocks for proteins?
Amino Acids
What is Protein’s function?
Supplies energy (4 cal per gram), makes up muscle, bone, and blood
What is a complete protein?
usually come from animal sources and supply all essential amino acids
What is an incomplete protein?
usually come from plant sources and do not supply all the essential amino acids
What are food sources of protein?
meat, fish, beans, poultry, eggs, milk and milk products
Vegetarians should eat a variety of plant sources of ______________
protein
Fats supply the body with how much energy?
9 cal per gram
What is the body’s favorite source of energy for rest or light activity?
Fat
What are fat’s primary functions?
Used to insulate, cushion, and support organs and tissues
Most fats are in what form?
Triglycerides
What is the best source of fat or “the good fat”?
Monounsaturated
Why are Monounsaturated fats the best source of fat?
Monounsaturated fats raise the good cholesterol (HDL’s) and help protect against some kinds of cancers
What is a source of Omega 3 fatty acids?
Fish
What benefits are associated with Omega 3 fatty acids?
help reduce blood clots
improve heart function
reduce blood pressure
lowers risk of heart attacks of strokes
What are some examples of food sources of monounsaturated fat?
Usually plant sources, avocado, nuts, olives, peanut and canola oils, and usually liquid at room temperature.
Sources of saturated fats include…
meat, milk, cheese, butter, hot dogs
Why should saturated fat intake be limited?
to control cholesterol levels
Why is transfat the worst fat?
because it has a double negative effect: raises LDL’s and lowers HDL’s
What is a kilocalorie?
The amount of energy required to raise the temperature of one liter of water 1 degree centigrade
What is a Carbohydrate’s primary function?
supply energy to the body cells.
what is the major source of fuel for the body during high intensity exercise?
Carbohydrates
What is Glycogen?
the stored form of carbohydrates in the muscles and liver
What is simple Glycogen?
sweeteners in foods naturally or added
What is complex Glycogen?
starches and most fiber
What are the healthiest parts of whole grain?
Germ and Bran
What happens when whole grains are refined (to taste better)?
germ and bran are removed and the endosperm is left
What are the parts of a whole grain?
germ, endosperm, and bran
What is dietary fiber?
non-digestible carbs found naturally in plants
What is functional fiber?
non-digestible carbs synthesized in a lab
What is a Carbohydrate’s primary function?
supply energy to the body cells.
what is the major source of fuel for the body during high intensity exercise?
Carbohydrates
What is the #1 killer of adult Americans?
CVD
What is Atherosclerosis?
(CVD) inner walls of arteries become thick/clogged
Chronic high blood pressure is
140/90 or higher
What causes a heart attack?
not enough blood flow to the heart
What causes a stroke?
not enough blood flow to the brain
What causes Conjestive Heart Failure?
heart’s insufficient ability to pump enough blood causes swelling in various parts of the body.
What are the risk factors for CVD that can be controlled?
- smoking
- Obesity (bmi over 30)
- High cholesterol levels
- Hypertension
- Physical inactivity
- Diabetes
What are the risk factors of CVD that can NOT be controlled?
- Heredity
- Gender
- age
How can the RMR be increased?
- Increase muscle mass
- Eat small portions regularly
- Active
1 lb=____ calories
3500
How is the RMR calculated?
wt/2.2=RMR
Define vitamins
organic substance that regulate various processes
Define minerals
inorganic substances needed to regulate body functions
What is Cholesterol?
found in the blood and cells. Needed for synthesis of cell membranes, vitamin D and hormones.
What is the cause of Osteoperosis?
poor calcium intake
What percentage of adult Americans are overweight?
67-68%
Give an example of a food that is considered to be low density
apple or carrots (less energy/calories for how heavy it is)
Weight loss of just ____% of body weight is enough to reduce one’s health risks and increase life expectancy in obese people.
5-10%
(T/F) Stress triggered by unpleasant stressers is called ustress?
False
A person with high bp should not increase their intake of what?
red meat
What is the primary symptom of hypertension?
nothing
For an adult, a desired level of cholesterol is less than what?
200
Exercise alters the blood fat levels by doing what?
raising HDLs
What is an example of a micronutrient?
minerals
an adult male should drink how many fluid cups a day?
13
how many cups of water should an adult female drink per day?
9
How many drinks a day are considered moderate?
female-1 male-2
How many cups of fruit a day are recommended?
2 cups (4 servings)
the greater the amount of muscle mass….
the higher the metabolic rate
How much daily activity is recommended for someone who is maintaining weightloss?
60 minutes?
Prescription weightloss drugs are usually recommended only to individuals with a bmi over what?
30
