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Health Promotion > Macronutients > Flashcards

Macronutients Flashcards

1
Q

what are the 6 healing foods

A
  1. anti-inflammatory foods
  2. ginger
  3. garlic
  4. spinach
  5. unsweetened cranberry juice
  6. probiotics
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2
Q

what are the 6 classifications of nutrients

A
  1. carbohydrates
  2. proteins
  3. lipids/fat
  4. vitamins
  5. minerals
  6. water
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3
Q

These provide the majority of calories in almost all human diets

A

carbs

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4
Q

carbs contain only these 3 elements. what kind of compound is it?

A
  • carbon, hydrogen, and oxygen

- organic compound

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5
Q

what are the two classifications of carbs

A
  1. simple sugars

2. complex carbs

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6
Q

3 examples of complex carbs

A
  1. starch: grains
  2. glycogen
  3. fiber
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7
Q

The primary function of this is to provide energy for the cell

A

glucose

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8
Q

glucose spares ___ to prevent ____

A

protein; ketosis

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9
Q

To prevent this you need to consume adequate carbs. This allows proteins to do the job only they can perform

A

ketone sparing

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10
Q

This helps with constipation. Those on narcotics or are older need this in higher dosages. This doesn’t get digested to it pulls in more H2O to go through the system

A

Fiber

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11
Q

quality not ____

A

quantity

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12
Q
  • RDA for carbs

* What % of total calories consumed should be carbs

A

130 g

45-65%

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13
Q

AI for fiber (break it down from general to different genders)

A

14g/1000 calories

men: 38g/day
women: 25g/day

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14
Q

What % of total calories be from added sugar

how many grams is that

A

10%

50g/day

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15
Q

your risk of these 3 things decreases when you increase fiber/ whole grain intake and decrease sugar intake

A
  1. heart disease
  2. diabetes
  3. obesity
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16
Q

Eating more whole grains lowers what % of the risk of atherosclerotic cardiovascular disease

A

14-23%

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17
Q

eating more whole grains decreases the risk of becoming ____ _____, which is a common precursor of type 2 diabetes

A

insulin resistant

18
Q

what are 3 ways to increase dietary fiber

A
  1. H2O
  2. legumes
  3. whole grains
19
Q

These are the basic building blocks of protein and are composed of carbon, hydrogen, oxygen and nitrogen atoms

A

amino acids

20
Q

how many common amino acids are there

A

20

21
Q

what are the two forms of amino acids and how many are there for each

A
  1. 9 essential

2. 11 nonessential

22
Q
  • this is the major structural and functional component of every living cell
A

protein

23
Q

proteins support _____ system

A

immune

24
Q
  • involved in tissue building/maintenance

* back up source of energy

A

protein

25
Q

what is the bodies preferred energy source

A

carbs and fats

26
Q

the loss of what % of body protein causes these 4 things

A

30%

  1. impaired breathing
  2. altered immune function
  3. altered organ function
  4. ultimately death
27
Q

RDA of protein

A

19+: 0.8g/kg

28
Q

what percent of total calories for adults should be proteins

A

10-35%

29
Q

2 forms of protein

A
  1. complete

2. incomplete

30
Q

provides adequate amounts/proportions of all 9 essential amino acids

A

complete protein

31
Q

lacks adequate amounts of one or more essential amino acids

A

incomplete protein

32
Q

3 classes of fats

A
  1. triglycerides
  2. phospholipids
  3. sterols
33
Q

2 forms of fat

A
  1. saturated

2. unsaturated

34
Q

this is both fat and water-soluble as well as emulsifies

A

phospholipid

35
Q

this is a sterol found only in animals. It is non-essential

A

cholesterol

36
Q

the primary function of ___ is to fuel the body

A

fat

37
Q

4 functions of fat

A
  • insulates and cushions internal organs
  • regulates body temp
  • facilitates absorption of fat-soluble vitamins
  • stored as an energy reserve
38
Q

RDA and AI for fat

A

NA because of insufficient data

39
Q

what percent of total calories should come from fat

A

20-35%

40
Q

you should limit saturated fats to what percent/day

A

10%

41
Q

what should the intake of cholesterol be limited to

A

200-300mg/day

Health Promotion (4 decks)

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