IN 1 Nutrition Flashcards
What term is defined by the energy needed to maintain life sustaining activities for specific periods of time at rest?
Basal Metabolic Rate (BMR)
What is the unit of energy equal to amount of heat required to raise the temperature of 1 gram of water 1 degree Celsius?
Calorie
What term describes any of a group of chemical compounds, including sugars, starches and cellulose containing carbon, hydrogen and oxygen only?
Carbohydate
What term describes a nutrient that must be provided by food because the body cannot synthesize it at a rate sufficient to meet our needs?
Essential nutrient
What term describes the chemical changes in living cells that produce energy vital for life?
Metabolism
What term describes inorganic elements necessary for body processes and function?
Nutrients
What term describes any group of complex nitrogenous organic compounds of high molecular weight that have amino acids as their basic structural units and that are found in all living matter?
Proteins
What term describes various relatively complex organic substances found in plant and animal tissue that are required in small quantities for controlling metabolic processes?
Vitamins
What are minerals needed for?
Nerve conduction
What are the three basic food types?
Carbohydrates
Proteins
Fats
What term describes the breakdown of substances into simpler substances forming energy?
Catabolism
What term describes the building of more complex substances by synthesis of nutrient creating live tissue?
Anabolism
What are the seven areas on the food pyramid?
Grains Vegetables Fruits Milk Meat and beans Oils/fats/sugars/sodium Physical activity
How many serving of grains should someone have a day?
6oz, ½ or 3 oz should be whole
How many servings of vegetables should one have a day?
2 and ½ cups per day, more dark green and orange
How many fruit servings should one have per day?
2 cups every day
How many serving of mild/dairy should one have a day?
3 cups per day
How much meat and beans should one have per day
5 ½ oz per day
How much physical activity is required for weight loss?
60-90 minutes
How much time should children and teenagers be active per day?
60 minutes
What are the six key nutrients?
Carbohydrates Proteins Fats/lipids Vitamins Minerals Water
What is the primary source for of energy for the body?
Carbohydrates
What percentage of your diet should by carbohydrates?
50-60%
How many calories in a gram of carbohydrates?
4 calories
What nutrient builds and repairs new tissue?
Protein
How many calories per gram of protein?
Four
How many calories per gram of fat?
Nine
Why are fats/lipids necessary for women?
Hormone balance and normal menstrual cycle
What are the fat soluble vitamins?
ADEK
What is the average cholesterol intake?
200-300 mg
What should ones total cholesterol be?
Less than 200
What should someone’s HDL be?
45mg/dL for men and above 55mg/dL for women
What should someone’s LDL be?
Less than 100mg/dL
What should someone’s triglycerides be?
Less than 160mg/dL for men and less than 135/dL for women
What can deficiencies in fats/lipids lead to?
Altered brain function, impaired cll membranes, poor growth, amenorrhea, vitamin deficiencies
What vitamin provides health of oral structures and eyes?
Vitamin A
What will a deficienciy of vitamin A lead to?
Night blindness, changes in skin/mucus membranes, increased susceptibility to infection
What is B1?
Thiamin
What is B2?
Riboflavin
What is B3?
Niacin
What is B5?
Pantothenic acid
What is B6?
Pyridoxine
What is B7?
Biotin
What is B9?
Folic acid
What will B vitamin deficiencies lead to?
Fatigue, stunted growth and nerve and digestive disorders
What vitamin is also known as ascorbic acid?
Vitamin C
What will vitamin C deficiencies lead to?
Impaired healing, scurvy – causing weakness, malaise, gingival enlargement with spontaneous bleeding, may lose teeth
What will vitamin D deficiency lead to?
Rickets, the insufficient absorption of calcium and phosphorous into bones and teeth causing them to be soft
What will an excess of vitamin D lead to?
Hypercalcemia – causing renal stones, bone and abdominal pain, polyuria and depression
What does vitamin K assist with?
Normal clotting of blood and bone metabolism, help maintain liver function
What are the Minerals?
Calcium Fluoride Iron Phosphorus Sodium
What is the most essential of all nutrients?
Water
What term is described as the process by which organisms take in and utilize food materials?
Nutrition
