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Health Class ERM > Nutrients > Flashcards

Nutrients Flashcards

1
Q

What are the three classes of nutrients that provide the body with energy?

A

Carbohydrates, proteins and fats.

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2
Q

What are nutrients?

A

Substances that the body requires to regulate bodily functions, promote growth, and repair body tissues and obtain energy.

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3
Q

What are the classes of nutrients?

A

There are six:

Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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4
Q

Beef, Pork, and Chicken provide most of what nutrient?

A

Protein

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5
Q

What is metabolism?

A

Metabolism is the chemical process by which your body breaks down foods to release energy.

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6
Q

What is the amount of energy released when food is broken down called?

A

Calories

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7
Q

More calories means…

A

…more energy.

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8
Q

How should the number of calories you eat match the number of calories you use.

A

You should eat the same number of calories as you use.

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9
Q

When planning meals, you should consider the _________ content of meals as well as the nutrients.

A

Calorie

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10
Q

What are carbohydrates?

A

Nutrients made of carbon, hydrogen, and oxygen.

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11
Q

What are the types of carbohydrates?

A

Simple and complex

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12
Q

What are simple carbohydrates

A

Sugars

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13
Q

What are complex carbohydrates?

A

Starches, which are chains of simple carbohydrates.

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14
Q

Where do you find simple carbohydrates?

A

Fruits, vegetables, and milk.

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15
Q

What is the most important sugar?

A

Glucose, because it is the major provider of energy for your body cells.

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16
Q

What are all sugars converted to in your body?

A

Glucose

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17
Q

What kind of carbohydrate is starch?

A

Complex

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18
Q

What is fiber?

A

A type of complex carbohydrate found in plants.

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19
Q

Why is fiber not considered a nutrient?

A

It can’t be broken down and absorbed into the bloodstream.

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20
Q

What helps prevent constipation?

A

A high fiber diet.

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21
Q

What does a high fiber diet do for you?

A

Prevent colon cancer, heart disease, and constipation.

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22
Q

How much of your diet should be carboydrates?

A

45-65%

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23
Q

What should be 45-65% of your diet?

A

Carbohydrates

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24
Q

Should you eat more simple or complex carbs? Why?

A

More complex. They provide sustained energy.

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25
What are fats made of?
Carbon, hydrogen, and oxygen, just like carbohydrates, but in different proportions.
26
What do fats do?
Provide energy, protect nerves, supply energy, and form cells.
27
What are the different kinds of fats?
Unsaturated, saturated
28
What are unsaturated fats?
Fats which have at least one place a hydrogen atom can be added.
29
What are saturated fats?
Saturated fats have all the hydrogen atmos the carbon atoms can hold.
30
Examples of saturated fats?
Lard, dairy products
31
Are saturated fats usually solid or liquid at room temperature?
Usually solid
32
How much of your diet should be fats?
20-35%
33
What are trans fats?
Made when manufacturers add hydrogen atoms to the fats in vegetable oils.
34
What is cholesterol?
A waxy, fat like substance found only in animal products
35
What does a diet high in fat and cholesterol cause?
High blood pressure, plaque build up, depriving the heart of oxygen, leading to a heart attack.
36
What are proteins?
Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen. A source of energy, but most important for growth and repair of body tissues.
37
What are amino acids?
The small links, that when bound together, form proteins?
38
What are proteins made of?
Amino acids, and Nitrogen, Carbon, Hydrogen, Oxygen.
39
How many amino acids are there?
20
40
How many amino acids are essential? Why?
9. The body can't make them. They must be obtained from food.
41
What are the three nutrients that do not supply the body with energy?
Water, vitamins, minerals.
42
What are vitamins?
Nutrients made by living things, required in small amounts to help the body processes. They assist many chemical reactions in the body.
43
What are minerals?
Occur naturally in soil and rock, and are needed in small amounts.
44
Why is water a nutrient?
It is required for all life processes including production of energy.
45
What is scurvy?
An illness caused by lack of vitamin C.
46
How do you cure scurvy?
Eat citrus fruit. This is why British sailors were called limeys.
47
Can your body make vitamins?
Some. The skin makes vitamin D.
48
What are the two classes of vitamins?
Fat soluble | Water soluble.
49
Where are water soluble vitamins found?
Fruits
50
What's the difference between water and fat soluble vitamins?
Water soluble vitamins can't be stored in the body.
51
What are antioxidants?
Vitamins that protect healthy cells from damage caused by aging and certain types of cancer.
52
Why are some fat soluble vitamins added to low fat products?
Some fat substitutes prevent absorption of fat soluble vitamins.
53
How much minerals does your body require?
Only a small amount.
54
Where do minerals come from?
Plants absorb them from soil and rocks. Animals get them from eating the plants.
55
What is calcium important for?
Blood clotting, nervous system functions. formation of bones and teeth.
56
What are good sources of calcium
Milk and dairy, some green vegetables.
57
What is potassium for?
Water balance. Lowers blood pressure.
58
What is iron for?
Healthy red blood cells. Builds muscle mass.
59
What does insufficient iron cause?
Anemia
60
What is hemoglobin?
An iron containing substance in the blood that carries oxygen.
61
What is anemia?
A condition where the blood doesn't have enough hemoglobin. Causes weakness, tiredness, and people to become sick easily.
62
What is sodium?
Heart function, water balance. Can cause high blood pressure.
63
What is a major source of sodium?
Salt.
64
Which do people eat too much of, Sodium or Potassium?
Sodium
65
Who should advise you about how much of a nutrient to take?
A health care provider
66
Why do people eat?
To meet their nutritional needs Satisfy their hunger Supply their body with energy
67
What is Basal Metabolic Rate?
The amount of energy your body requires when at rest.
68
What is hunger?
A feeling of physical discomfort caused by your body's needs for nutrition?
69
What is appetite?
A feeling caused by emotional needs, not physical need for nutrition. Like eating popcorn because it smells good.
70
What influences eating habits?
Cultural Background
71
How is hunger different from appetite?
Appetite is a learned response, hunger is an inborne response.
72
Does a person with a higher BMR get hungry faster or slower than someone with a low BMR?
Higher BMR gets hungry quicker.
73
What does a food label include?
``` Nutrient facts Nutrients Health claims Daily values Freshness dates ```
74
What does a food label include?
``` Nutrient facts Nutrients Health claims Daily values Freshness dates Ingredients Calories ```
75
What are health claims?
Statements that link use of foods to certain risks or benefits
76
What does fat free mean?
Less than 0.5 grams of sugar
77
What dose low calorie mean?
Less than 40 calories
78
What does low sodium mean?
Less than 140 milligrams
79
What is high in vitamin C?
More than 20% of the daily recommended value
80
What does "Excellent source of..." mean?
Provides more than 20% of the daily recommended value
81
Where can you find the most reliable information on the nutritional content of foods?
On the food label
82
Why are daily values only a guide on what you need to eat each day?
They're based on someone who eats an average of 2,000 calories a day. You may need a different number of calories.
83
Does Basal Metabolic Rate influence hunger or appetite?
Hunger
84
Does cultural background influence hunger or appetite?
Appetite
85
Do friends influence hunger or appetite?
Appetite
86
Does media influence hunger or appetite?
Appetite
87
How can vegetarians get the essential amino acides?
Vegetarians can combine two or more plant protein sources that, taken together, provide all the essential amino acids.
88
How many classes of vitamins are there?
Two: water soluble and fat soluble.
89
What nutrient contains nitrogen in addition to carbon, hydrogen, and oxygen?
Proteins
90
What category is used to list ingredients on a food label?
Weight, from highest to lowest.
91
Vitamins A, D, E, and K are _______ vitamins.
Fat soluble.
92
What 7 minerals does the body need in significant amounts?
Magnesium, Phosphorus, chlorine, sulfur, calcium, sodium, and potassium.

Health Class ERM (12 decks)

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