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9th Grade > Health 3 > Flashcards

Health 3 Flashcards

1
Q

How many added sugars a day?

A

26 grams

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2
Q

what is a nutrient

A

chemical substance body needs to grow and function properly

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3
Q

6 nutrients

A

-macros that provide energy-fats, protein, carbohydrates
-minerals vitamins water

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4
Q

1 gram___provides this much energy

A

carbs-4 kcals
protiens-4 kcals
fats-9 kcals

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5
Q

another name for carbs

A

sugar, starches, saccharides

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6
Q

Where carbs found

A

fruits, veggies, grains, milk

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7
Q

simple carbs are-

A

sugars
quick energy
one molecule
ends in ose

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8
Q

example of simple carbs

A

fruit/fructose, table sugar/sucrose, candy

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9
Q

complex carbs are-

A

starches
chains of glucose
body has to break down

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10
Q

examples of complex carbs-

A

pasta, grains, veggies, cereal, rice

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11
Q

fiber type of carb that-

A

tough complex
provides no energy bc body can’t break down

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12
Q

examples of fiber-

A

nuts, fruit, veggies

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13
Q

why fiber important?

A
  1. bulks stools-helps poop
  2. slows and balances glucose levels
  3. lowers cholesterol levels-fiber carries cholesterol out of body during digestion
  4. helps not overeat-helps feel full
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14
Q

What’s protein

A

nutrient body uses to build and maintain cells and tissues (building block)

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15
Q

What amino acids?

A

small chemical units that make up protien

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16
Q

2 types protein-

A

complete and incomplete

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17
Q

complete protein-

A

source has all 9 essential amino acids ex. meat, poultry, fish, eggs, milk/cheese

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18
Q

incomplete protein-

A

source lacking one or more essential amino acids ex. legumes (dried peas/beans), nuts, fruits, veggies

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19
Q

How to obtain all essential amino acids without eating complete proteins?

A

Eat combo of incomplete proteins to get adequate amount of all essential amino acids (complementary or linked protein)

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20
Q

Benefits of fat

A

provides energy, body insulation, and cushioning

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21
Q

saturated fat-

A

animal based products
solid at room temperature
moderate bc increases cholesterol

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22
Q

saturated fat found in

A

meat and dairy

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23
Q

unsaturated fat-

A

plant based products
liquid at room temperature

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24
Q

unsaturated fat found in

A

vegetable oils, peanut butter, margarine

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25
Q

trans fat-

A

bad fats created by a process called hydrogenation (increase taste and shelf life)

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26
Q

trans fat found in

A

processed foods like cookies, chips, and crackers

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27
Q

glucose

A

-preferred source of energy for brain and central nervous system
-energy used right away
-too much turns to glycogen then stored as fat

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28
Q

what’s cholesterol

A

waxy fat like substance made by the body and found in food sources

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29
Q

what are vitamins?

A

organic substances obtained from plants or animals that are necessary for growth and development

30
Q

what are water soluble vitamins?

A

dissolves in water, during digestion pass into bloodstream, used by body either right away or removed during urination
(B and C) 9

31
Q

what are fat soluble vitamins?

A

dissolves in body’s fat and are stored in body for later so excessive intake can cause toxic levels (ADEK) 4

32
Q

what are minerals?

A

inorganic elements found in soil and water that your body needs in order to grow and develop

33
Q

How you absorb minerals?

A

-Plants absorb minerals from soil and
water
-then you eat those plants, drink
water, or eat animals that have absorbed
minerals
-balanced diet

34
Q

osteoporosis

A

fragile bones due to lack of calcium (mineral) during early years

35
Q

anemia

A

weakness, fatigue, headaches due to not enough iron (mineral)

36
Q

2 types of vitamins?

A

-water soluble
-fat soluble

37
Q

2 types of minerals?

A

macro-body needs these minerals daily in quantities greater than 100mg
trace-body needs in daily quantities of less than 100mg

38
Q

dehydration is… and causes…

A

-body’s tissue loses too much water
-body can’t cool itself and drop in blood pressure

39
Q

Where do you get vitamins?

A

Eating a balanced diet/eating the rainbow

40
Q

What are examples of trace and macro minerals?

A

Macro-Potassium, calcium, magnesium
Trace-iron, zinc, fluoride

41
Q

How long can you go without water?

A

Few days

42
Q

Why water important?

A

Helps body function by
-maintaining bodies temperature
-cushioning/lubricating joints
-protects spinal cord
-gets rid of waste
-moves materials throughout body

43
Q

How much water a day?

A

1/2 body weight in ounces

44
Q

When to make sure you get enough water?

A

Sick, hot outside, and exercising

45
Q

What are 2 key concepts of dietary guidelines

A

1-Individuals achieve and sustain healthy weight by maintaining calorie balance
2-Individuals focus on consuming nutrient dense foods and drinks

46
Q

What calorie balance determined by?

A

number of calories consumed and number of calories burned by the work of your metabolism and daily physical activities

47
Q

How maintain weight

A

calories in=calories burned

48
Q

How gain weight

A

Calories in >calories burned

49
Q

How lose weight

A

Calories in<calories burned

50
Q

Factors influence calorie needs

A

age, gender, height, weight, physical activity

51
Q

What does it mean to eat nutrient dense foods

A

getting as many nutrients in as possible ex. eating 100 apple instead of 100 calories of soda

52
Q

Empty calories?

A

Calories that come from sugars and saturated fats-not many nutrients

53
Q

How to avoid eating extra empty calories?

A

-Avoid processed foods
-Consider how food is prepared

54
Q

What is the purpose of of MyPlate Food Guidance system?

A

Easy visual diagram to model for healthy eating that educates individuals

55
Q

5 food group

A

vegetables, fruits, proteins, dairy, grains

56
Q

Fruit food group-

A

whole/frozen is good but canned/juice might lose nutrients

57
Q

Grains food group-

A

whole is entire grain while refined is more processed and lose nutrients

58
Q

Subgroups of veggies

A

dark greens, starchy, red and orange, beans and peas, other

59
Q

why do we need oils in our diets?

A

processing and absorbing nutrients

60
Q

difference between under and over nutrition

A

under-not receiving enough nutrients
over-too much of some nutrients

61
Q

Daily values-

A

-recommended intake amounts of nutrients for 2,000 or 2,500 calorie diet

62
Q

Servings

A

how many servings the product contains

63
Q

Ingredients in food list

A

-listed from top to bottom from most weight contribution to least weight contribution
-higher on list means more of that ingredient

64
Q

Ways to prevent food born illness-

A

-wash hands properly
-wash surfaces
-wash fruits/veggies
-keep foods at needed temperatures
-cook food all the way

65
Q

What is food born illness?

A

disease transmitted by food (food poisoning)

66
Q

What is a foodborne infection?

A

illness caused by bacteria, viruses, or parasites that have contaminated food ex. norovirus, salmonella, campylobacter

67
Q

What is foodborne intoxication?

A

Illness caused by toxins produced in food by organisms, chemicals, or heavy metals ex. E. coli, staphylococcus aureus

68
Q

What are the 2 types of food sensitivity?

A

Food intolerance and food allergies

69
Q

What is food intolerance?

A

-A person cannot properly digest a certain food ex. lactose intolerant, gluten intolerance
-occur gradually

70
Q

What is food allergy?

A

-immune response in which the body reacts to a certain type of food as if it were a harmful substance
-occur suddenly

71
Q

Daily value %-

A

-DV Percentage on side signals how much the serving contributes nutrients to your total daily diet

9th Grade (14 decks)

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