Health Test Flashcards
Minerals
Nutrients that occur naturally in rocks and soil
Plants absorb minerals from rocks and soil through their roots
Animals obtain these nutrients by eating the plants or eating animals that have eaten the plants
You need 7 minerals in significant amounts:
calcium
sodium
potassium
magnesium
phosphorus
chlorine
sulfur
Calcium
99% of calcium is found in the teeth and bones
It also helps the heart, nerves and muscles work properly
calcium is sacrificed from the bones if needed to run these essential body processes. The bones serve as a bank.
What is the RDA(recommended dietary allowance) for _______?
The recommended RDA for the ages 9-18 is 1300 mg/day
What are some sources of calcium?
dairy products fortified orange juice tofu broccoli dark, leafy greens
Deficiency of calcium leads to….?
Osteoporosis
Excess sodium
excess salt is a major contributor to high blood pressure
high blood pressure contributes to heart disease and stroke more than anything else
salt can also damage the heart, kidneys and other organs above and beyond its effect on blood pressure.
What is the average amount of sodium Americans consume daily
Around 3,000 mg
How much sodium does the common man consume daily?
Around 4,000 mg
What is the recommended amount of sodium that should be consumed daily?
2300 mg
What is the lowest recommended amount of sodium consumed daily?
1500 mg/daily
What are some sources of sodium?
Tomato sauce Canned Foods Condiments Prepared Mixes Restaurant Foods
What is the distribution of sodium?
5% added while cooking
6% added while eating
12% from natural sources
77% from processed and prepared foods
What does DASH stand for?
Dietary Approach to Stopping Hypertension
What is a benefit of the DASH diet?
Those who the DASH diet can lower high blood pressure as much or more than those on medication.
What are other benefits of the DASH diet?
Reduce Heart attacks
Reduced stroke
Reduced heart failure
Reduced colon cancer
How many servings of fruits and vegetables are there in the DASH diet?
8-11 serving
Reasons for DASH diet success are….
foods rich in potassium, calcium and magnesium
reduces inflammation
high fiber
How to lower blood pressure
stop smoking lose weight exercise cut back on caffeine reduce stress avoid alcohol
How to read a Nutrition label….
pay attention to the serving size note serving sizes per container determine how many servings you consumed note the calories per serving note the values for various nutrients and compare them to the amount recommended to yourself %DV refers to a 2000 calorie diet
What foods should you beware of?
low fat foods, because they generally add more sugar and sodium.
What is the big deal Increased liver fat?
when liver fat levels go up they trigger the sequence of events that leads to insulin resistance
Insulin resistance occurs when insulin loses its ability to admit blood sugar into cells
how much whole grain is recommended per day?
48 grams
What are dietary fats made of?
carbon, hydrogen, and oxygen
what is the primary purpose of dietary fats?
supply energy
form cells
protect nerves
cushions organs
What are sources of fat?
Meat Dairy products milk/cheese canola oil olive oil peanut oil nuts
What are the different types of fat?
unsaturated and saturated, monounsaturated and polyunsaturated.
What are sources of saturated fat?
animal fat and meat
high-fat dairy products
tropical oils
Saturated fats raise what?
Raise the LDL(bad) cholesterol
Vitamins
Nutrients that assist chemical reactions in the body
Required in small amounts
They do not provide energy
They do not provide raw material for cell structure
Most vitamins we eat come from the food we eat
