kine:3 tests chapter 8

Question 1

Macronutrients

Answer 1

• Nutrients that provide calories and that you need to consume in fairly large amounts.
  -Carbohydrates, proteins, and fats.

Question 2

Micronutrients

Answer 2

• Nutrients in the form of vitamins, minerals, and water.
• Needed in small amounts.
• Provide compounds that liberate energy from macronutrients and regulate chemical reactions in the
  body.

Question 3

calorie

Answer 3

is a measure of the energy in a food, as well as a measure of the energy burned through physical activity.

Question 4

How much should I eat each day?

Answer 4

This depends on sex, age, weight, and activity level: Between 1,600 and 3,000 calories per day

Question 5

Dietary Reference Intakes (DRIs)

Answer 5

Specify the recommended intake and balancing of nutrients, and the upper safe limits for selected nutrients.
* Help prevents nutrient deficiencies and reduce risk of chronic disease

Question 6

Acceptable Macronutrient Distribution Ranges (AMDRs)

Answer 6

focus on a range of macronutrients.

Question 7

Nutrient-rich

Answer 7

low in calories and naturally abundant in
vitamins, minerals, and other beneficial food compounds

Question 8

Energy density:

Answer 8

the amount of energy in a food per unit of weight.

Question 9

Carbohydrates

Answer 9

a category of essential nutrients that
includes sugar, starches, and dietary fiber.

Question 10

Complex carbohydrates

Answer 10

wheat, oats, rice, legumes, and
other vegetables.

Question 11

Bran

Answer 11

outer protective covering; rich in fiber and contains several vitamins

Question 12

Germ

Answer 12

inner part of the seed; contains vitamins

Question 13

Endosperm

Answer 13

center of the seed; contains complex
carbohydrates

Question 14

Recommended Carbohydrate Intake

Answer 14

The DRI minimum is about 130 grams for adults.
AMDRS suggests carbs make up 45 to 65% of total daily
calories.
* Only 5 to 15% of total daily calories should come from solid fats and added sugars (SoFAS)

Question 15

Dietary fiber

Answer 15

is a nondigestible carbohydrate with
tremendous health benefits.

Question 16

Soluble (viscous) fiber

Answer 16

-Improves insulin sensitivity;
* Delays the return of hunger; and
* Improves the removal of cholesterol

Question 17

Insoluble fiber

Answer 17

• Makes bulky and softer stools; and
• Makes elimination easier and more complete.

Question 18

Protein

Answer 18

is an essential nutrient that is the major structural component of all body cells.
* Needed for repair and growth of muscle and bone.
* Also functions as enzymes and hormones.
* 4 calories per gram.

Question 19

How much protein should I eat?

Answer 19

Healthy adults:
* 0.36 grams per pound (or 0.8 grams per kilogram).
* AMDR is 10 to 35% of total daily calories.

Question 20

Some fats are good; they’re needed for

Answer 20

• Cellular integrity;
• Healthy reproduction;
• Absorption of fat-soluble vitamins;
• Cushioning of organs;
• Thermal insulation; and
• Energy (9 calories per gram).

Question 21

Triglycerides

Answer 21

the major form of fat found in foods and stored in the body.

Question 22

Saturated fatty acids are solid at room temperature

Answer 22

• For example, butter.
• Increase LDL; and are associated with insulin resistance.
• The body makes all saturated fats it needs; it doesn’t need any from diet.
• Replace saturated with unsaturated fats.

Question 23

Unsaturated fatty acids are liquid at room temperature.

Answer 23

• Oils.
• Consumed moderately, they pose little health risk.
  Trans fatty acids:
• Produced during hydrogenation (hydrogen atoms added into them so they are more resistant to spoilage).
• Raise LDL levels and lower HDL levels.
• The less trans fat in your diet, the better.

Question 24

Alpha-linolenic acid (ALA)

Answer 24

is an omega-3 fatty acid necessary to prevent hair loss and pour wound healing.

Question 25

Linoleic acid

Answer 25

is an omega-6 fatty acid necessary to prevent hair loss and poor wound healing.

Question 26

Dietary cholesterol is found only in animal products

Answer 26

Consuming dietary cholesterol in moderation is OK.
* Limiting saturated and trans fats is key.
* Blood cholesterol circulates through your body in protein packages called lipoproteins.
* Low-density lipoprotein (LDL); and
* High-density lipoprotein (HDL).

Question 27

Vitamins are organic compounds

Answer 27

• humans need 14 different types
• necessary regulation of certain bodily functions.
• Tissue growth; releasing energy from nutrients; and preserving healthy cells, maintaining nerves, skeletal tissue, red blood cells, and immune function

Question 28

Minerals are inorganic compounds.

Answer 28

• Humans need 17 different types.
• Essential for metabolism, growth and development, and regulation of cell activity.