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Health Final > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What does it mean to have a smooth curve on the blood sugar spectrum?

A

Eat good carbohydrates; complex for energy, and simple occasionally

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2
Q

What is the difference between simple and complex carbs?

A

complex; long energy
simple; short energy

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3
Q

What happens to the Vitamin C in a potato when it is processed?

A

It is decreased and lost

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4
Q

Binge Eating (define)

A

eating too much to the point of obesity and health problems.

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5
Q

Bulimia

A

binge and purge

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6
Q

Anorexia Nervosa

A

obsessed with being thin

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7
Q

Which diets and pills have quick results but long term health effects

A

liquid, fad, and starvation diets, prescription and over-the-counter pills, laxatives and diuretics

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8
Q

how to lose weight intentionally

A

Combine caloric restriction with physical activity, follow dietary guidelines, stay hydrated, and eat REAL food

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9
Q

How to gain weight intentionally

A

Increase calories and exercise

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10
Q

How many calories is 1lb of body fat?

A

3500 calories

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11
Q

Base Metabolic Rate

A

the amount of calories you burn at rest

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12
Q

Body frame

A

weight and density of you bone structure, will help determine your healthy BMI

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13
Q

Healthy transit time for waste discretion?

A

Healthy: 14-24 hours
Typical American: 48 hours

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14
Q

oils (how much a day?)

A

5 tsps a day; Vitamin E and fatty acids

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15
Q

dairy (how much a day?)

A

3 cups; calcium and protein

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16
Q

fruits (how much a day?)

A

2 cups a day; low in fat; simple carbs

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17
Q

veggies (how much a day?)

A

2 1/2 cups a day

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18
Q

What type of cholesterol is good and which is bad?

A

HDL is good; LDL is bad

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19
Q

Cholesterol

A

produced in the intestines and liver; essential to hormones and cell membranes

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20
Q

Types of fat

A

Saturated fat, from animals; unsaturated fat, from plants

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21
Q

What are the hazards of proteins?

A

Calcium loss, dehydration, wasteful of resources; 10lbs of grain per 1lb of beef

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22
Q

What does protein do?

A

Maintains homeostasis, regulates blood sugar

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23
Q

Incomplete proteins

A

plant sources; must be eaten in combination

24
Q

Complete proteins

A

animal foods

25
Q

How many amino acids are required by the human body and how does it get them?

A

23 required; 15 produced naturally; 8 need to be consumed

26
Q

Healthcare facility

A

Place where you receive health care

27
Q

Health service

A

the work performed by a health care provider

28
Q

Healthcare provider

A

A licensed professional that provides health services

29
Q

What are the long term health effects of a high simple carbohydrate diet?

A

diabetes and heart disease, not to mention weight gain.

30
Q

How does diabetes work?

A

a lot of blood sugar enters into the bloodstream, making the pancreas pump out more insulin and the cells become resistant to the insulin because there is too much of it to respond to.

31
Q

what happens to your body and your blood sugar spectrum when you eat high amounts of simple carbohydrates in a day?

A

you are causing your blood sugar to constantly spike up and down and cause crashes, which will make you feel tired and fatigue, and the more you eat like this, you are increasing the risk of diabetes.

32
Q

Men and body image disorders

A

stem from unrealistic view about size and muscle mass; poor habits include mega dosing of calories and nutrients, steroid use, and overtraining injuries

33
Q

body composition

A

Essential body fat needed for optimal health; adipose tissue - internal fat which can increase likelihood of disease

34
Q

Vitamin B

A

Thiamin (B1)-nerve function
Riboflavin (B2)-energy utilization
(B9)-formation of hemoglobin in red blood cells

35
Q

Vitamin C

A

strengthens blood vessels and immune system, aids in iron absorption

36
Q

Vitamins

A

can be fat soluble (A, E, K, D) or water soluble (B, C)

37
Q

Fiber

A

undigestible part of plants; absorbs water; makes waste products larger and softer; intestinal muscles stronger; can push waste through faster

38
Q

How to avoid a spike?

A

Eat breakfast!

39
Q

How to maintain a smooth curve on blood sugar spectrum

A

combine sugar intake with protein, unsaturated fat, complex and simple carbs

40
Q

Carbs

A

main source of energy; break down into glucose; complex and simple carbs

41
Q

Vegetarians are less likely to develop:

A

heart disease, high blood pressure, diabetes, cancer

42
Q

meat and beans (how much in a day?)

A

5 1/2 oz. a day; fatty acids

43
Q

grains (how much in a day?)

A

3 oz. a day; fiber, iron, and vitamins

44
Q

raise your good cholesterol by:

A

reduce animal foods; exercise; avoid alcohol; don’t smoke; women in general have lower cholesterol levels

45
Q

triglycerides

A

store unused calories in the bloodstream

46
Q

exceptions to the rule of oils:

A

tropical oils have lots of saturated fats; hydrogenation changes unsaturated fat to saturated fat like potato chips or peanut butter (trans-fat)

47
Q

Plant fats

A

Avocadoes, nuts, flax, dark leafy greens, olive oil, seeds, soybeans.

48
Q

Functions of fats

A

Stores vitamins, builds brain/nerve tissue, part of cell/hormone structure, provides insulation

49
Q

Protein

A

Builds and repairs body tissue

50
Q

What are the five subgroups of vegetables

A

Dark green vegetables;
red and orange vegetables;
beans, peas, and lentils;
starchy vegetables;
other vegetables

51
Q

___ occurs when too much insulin is in the bloodstream

A

hypoglycemia

52
Q

When looking at a nutrition label, what is considered a high nutrition value?

A

20% or higher

53
Q

Which fad diet focuses on eating vegetables and meat but not beans and such?

A

Paleo

54
Q

Metabolic Rate

A

how many calories your body burns at rest

55
Q

Fish are a great source of what?

A

Omega 3

Health Final (4 decks)

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