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HLTH 231 > Module 4: Nutrition: Eating for a Healthier You > Flashcards

Module 4: Nutrition: Eating for a Healthier You Flashcards

1
Q

define nutrition

A

science that investigates the relationship between physiological function and the essential elements of the foods we eat

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2
Q

define essential nutrients

A
  • nutrients our body can’t synthesize
  • obtained from food
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3
Q

what are the 4 essential nutrients we need in the largest amounts

A
  • water
  • proteins
  • carbohydrates
  • fats
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4
Q

what are the 6 groups of essential nutrients

A
  • water
  • proteins
  • carbohydrates
  • fats
  • vitamins
  • minerals
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5
Q

define recommended dietary allowances (RDAs)

A

daily nutrient intake levels meeting the nutritional needs of 98% of healthy individuals

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6
Q

define adequate intakes (AIs)

A
  • daily intake levels assumed to be adequate for most healthy people
  • used when there isn’t enough research to support RDA
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7
Q

define tolerable upper intake levels (ULs)

A

highest amounts of a nutrient you can consume daily without risking adverse health effects

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8
Q

define acceptable macronutrient distribution ranges (AMDRs)

A
  • ranges of protein, carbohydrate, and fat intake that provide adequate nutrition
  • associated with a reduced risk for chronic disease
  • expressed as percentages
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9
Q

body percentage of water

A

50 to 70%

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10
Q

water functions

A
  • fluid, electrolyte, and acid-based balance
  • regulates temperature
  • major component of blood
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11
Q

daily water intake recommendations for men and women

A
  • men: 13 cups
  • women: 9 cups
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12
Q

what is the most abundant substance in the human body after water

A

proteins

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13
Q

functions of proteins

A
  • develop and repair bone, muscle, skin, and blood cells
  • antibodies
  • enzymes
  • hormones
  • alternative energy source
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14
Q

define complete protein

A
  • containing all essential amino acids
  • animal products
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15
Q

define incomplete protein

A
  • lack one or more essential amino acids
  • plant sources
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16
Q

AMDR for protein

A

10 to 35 % of calories

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17
Q

why should a sedentary person eat more protein than carbs

A
  • proteins make you feel fuller for longer; take longer to digest
  • release satiety hormones than contribute to feeling full
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18
Q

functions of carbs

A

energy for daily activities

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19
Q

define simple carbohydrates

A
  • found in fruits, veggies, and dairy
  • glucose, fructose
  • monosaccharides, disaccharides
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20
Q

define complex carbohydrates

A
  • grains, legumes, veggies
  • polysaccharides
  • starch, glycogen, fiber
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21
Q

what makes up the majority of the complex carb group

A

starches

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22
Q

define fiber

A
  • indigestible portion of plants foods
  • helps move food through digestive system, delays absorption of nutrients, absorbs water
  • soluble or insoluble
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23
Q

what is the AMDR for carbs

A

45 to 60% of total calories

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24
Q

function of fats

A
  • source of body’s fuel
  • maintain healthy skin and hair
  • insulate body organs
  • maintain body temperature
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25
Q

what is the most common form of fat in foods that makes up 95% of total body fat

A

triglycerides

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26
Q

why are HDLs healthier than LDLs

A
  • HDLs are capable of transporting more cholesterol than LDLs
  • LDLs transport cholesterol to body cells
  • HDLs transport cholesterol to liver for metabolism
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27
Q

define saturated fats

A
  • saturated with hydrogen
  • animal sources
28
Q

define unsaturated fats

A
  • have room for additional hydrogen
  • liquid at room temperature
  • plants, vegetable oils
29
Q

what 2 categories of fats are omega-3 and omega-6 fatty acids

A
  • polyunsaturated fatty acids
  • essential fatty acids
30
Q

what is the AMDR for fats

A

20 to 35% of total calories

30
Q

define trans fatty acids

A
  • in processed foods made with hydrogenated oils
  • FDA stopped allowing trans fat in foods in 2013
30
Q

functions of vitamins

A
  • promote growth
  • maintain nerves and skin
  • produce blood cells
  • build bones and teeth
  • heal wounds
  • convert food energy to body energy
31
Q

what are the differences between water soluble and fat soluble vitamins

A
  • water soluble: dissolve in water, excess excreted in urine
  • fat soluble: ADEK, absorbed through intestinal tract with help of fats, excess causes toxicity
32
Q

functions of vitamin D

A
  • body regulation of calcium
  • calcification of bones
  • fight infections
  • lower blood pressure
  • reduce risk of diabetes
  • reduce growth of cancer cells
33
Q

functions of folate

A
  • production of compounds for DNA synthesis
  • proper cell division during embryonic development
34
Q

why are minerals important for vitamins

A

vitamins absorbed with the help of minerals

35
Q

functions of sodium

A
  • regulation of blood volume and blood pressure
  • fluid balance
  • transmission of nerve impulse
  • heart activity
  • metabolic functions
36
Q

what is the AI for sodium

A
  • 1500 milligrams
  • 0.65 of a teaspoon
37
Q

functions of calcium

A
  • building strong bones and teeth
  • muscle contraction
  • blood clotting
  • nerve impulse transmission
  • heartbeat regulation
  • fluid balance within cells
38
Q

what should you eat calcium with to help it absorb

A
  • protein
  • vitamin D
  • vitamin C
39
Q

what is the most common nutrient deficiency worldwide

A

iron deficiency

40
Q

functions of iron

A
  • producing hemoglobin to carry oxygen to cells
  • energy metabolism
  • DNA synthesis
41
Q

define functional foods

A
  • foods that confer health benefits beyond nutrients they contribute to the diet
  • whole foods, fortified foods, enriched foods, enhanced foods
  • positively impact health
42
Q

define antioxidants

A
  • protect against oxidative stress that damages cells
  • vitamins C and E, copper, iron, manganese, selenium, zinc
43
Q

define phytochemicals

A
  • antioxidant
  • occurs naturally in plants
  • protects against ultraviolet radiation, pests, adn other threats
44
Q

define empty calorie foods

A

high-calories foods with little nutritional value

45
Q

what is the key to following a healthy eating pattern

A

balance between food groups

46
Q

what 3 claims on food packages are allowed by the FDA

A
  • health claims describing a relationship between a food and health promotion or disease prevention
  • nutrient content claims indicating that a specific nutrient is present at a certain level
  • structure and function claims describing the effect that a component of the food has on the body
47
Q

what is included on facts up front labels

A
  • calories
  • saturated fats
  • sodium
  • added sugars
  • vitamins or minerals if they are over 10% of food
48
Q

what is the difference between serving and portion

A
  • serving: recommended amount you should consume
  • portion: actual amount you consume at once
49
Q

define dietary supplements

A
  • one or more dietary ingredients taken by mouth
  • vitamins, minerals, herbs, enzymes, amino acids, fatty acids, organ tissues
50
Q

are dietary supplements regulated by the FDA

A

no

51
Q

define organic foods

A

grown or raised without the use of toxic pesticides or fertilizers, antibiotics, or hormones

52
Q

what percent of organic ingredients are in the following labels: 100% organic, organic, made with organic ingredients, some organic ingredients

A
  • 100% organic 100%
  • organic: 95%
  • made with organic ingredients: 70%
  • some organic ingredients: less than 70%
53
Q

define locavore

A

people who eat mostly food grown and produced locally

54
Q

how many peopel get foodborne illnesses in teh US every year and how many deaths does it cause

A
  • 1 in 6 americans get sick
  • 3,000 annual deaths
55
Q

what factors contribute to foodborne illness

A
  • importation of foods
  • contamination in the field
  • food processing equipment
56
Q

4 steps to reducing contaminating your foods at home

A
  • wash your hands and all produce
  • use separate cutting boards and utensils for meat and produce
  • control temperature of foods
  • eat leftovers within 3 days
57
Q

define food allergy

A

abnormal response to a component (usually protein) in a food

58
Q

what are the 8 major food allergens

A
  • milk
  • eggs
  • peanuts
  • wheat
  • soy
  • tree nuts
  • fish
  • shellfish
59
Q

define food intolerance

A
  • have symptoms of digestive upset
  • not result of immune response
60
Q

define genetically modified foods

A
  • insertion or deletion of genes in the DNA of an organism
  • enhance production
61
Q

one medium fruit serving is about the size of a

A

fist

62
Q

what food group should be the largest portion of your plate

A

vegetables

63
Q

which of the following is not a good source of complex carbs: oatmeal, spinach, carrots, milk

A

milk

HLTH 231 (14 decks)

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