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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

The process by which the body takes in and uses food.

A

Nutrition

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2
Q

Chemical process by which your body breaks down food to release energy

A

Metabolism

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3
Q

Units of heat that measure the energy used by the body and the energy that foods supply to the body *(1,600 to 2,200 women, 2,000 to 2,800 men) - adult

A

Calories

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4
Q

substances in food that your body needs to grow, to repair itself, and to supply you with energy

A

Nutrients

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5
Q

a natural physical drive that protects you from starvation (need to eat)

A

Hunger

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6
Q

is a desire, rather than a need, to eat

A

Appetite

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7
Q

What influences your food choices and eating habits

A

Taste
Emotions – eat more when stressed, frustrated, depressed, or bored
Environmental factors: such as family, friends, and peers
Cultural/Ethnic background
Convenience and Cost
Advertising

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8
Q

starches and sugars present in foods

A

Carbohydrates

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9
Q

Function of Carbohydrates

A

Body’s preferred source of energy!

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10
Q

What are the two types of Carbohydrates

A

Simple – sugars – (fructose, lactose, sucrose)
Complex – Starches (Whole grains, nuts, legumes, potatoes, etc)

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11
Q

Which type of Carbohydrate uses more energy?

A

Body must break down complex carbs into simple to use energy!

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12
Q

Body converts all carbs to

A

glucose

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13
Q

Unused glucose, stored in liver and muscles is called what?

A

glycogen

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14
Q

Too much glycogen turns into what?

A

Excess fat!

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15
Q

Indigestible complex carb – (tough, stingy parts of fruits and veggies and whole grains)

A

Fiber

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16
Q

Whats the function of Fiber?

A

helps move waste through digestive system

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17
Q

Worst Carbohydrates?

A

Refined/processed: Baked goods, white bread and white pastas

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18
Q

Nutrients that help build and maintain body cells and tissues (muscle)

A

Proteins

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19
Q

Proteins are made up of what?

A

Amino Acids

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20
Q

How many nonessential Amino Acids?

A

11 produced by the body

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21
Q

How many “essential” amino acids?

A

9 not from the body

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22
Q

Where do you get the “essential” amino acids?

A

food

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23
Q

How many proteins?

A

2, Complete and incomplete proteins

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24
Q

food that contains all 9 essential amino acids (animal products- fish, meat, eggs, milk, cheese, etc)

A

Complete Proteins

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25
Q

Lack one or more essential amino acids (beans, peas, nuts, whole grains, etc)

A

Incomplete Proteins

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26
Q

Functions of the proteins?

A

1) repairs and builds body tissue 2) balances PH/body fluids

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27
Q

Worst Proteins

A

Red meats (Beef, pork, and Lamb)

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28
Q

fatty substance that does not dissolve in water

A

Fats: (lipids/fatty acids)

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29
Q

What are the two types of fats?

A

Saturated and Unsaturated fats

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30
Q

(solid at room temp) animal fats and tropical oils (palm, coconut, etc) unhealthy ones!

A

Saturated fats

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31
Q

(monounsaturated and polyunsaturated) - (liquid at room temp) healthy ones! (Olive oil, canola oil, nuts, etc.)

A

Unsaturated fats

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32
Q

Added hydrogen to fat - Extremely UNHEALTHY!!! *(animal products/ processed foods, and fried foods)

A

Trans fats

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33
Q

Functions of fats?

A
  1. Concentrated form of energy 2. Transport vitamins 3. Give flavor to food
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34
Q

wax-like lipid like substance that is in blood.

A

Cholesterol

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35
Q

Whats the function of cholesterol?

A

make cell membrane and tissue; helps digest fat

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36
Q

What are the two types of Cholesterol?

A

HDL and LDL

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37
Q

HDL

A

Good – more than 50 mg

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38
Q

LDL

A

Bad – Less than 70 mg

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39
Q

Whats the total cholesterol that should be consumed?

A

Less then 200

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40
Q

causes arteries to block – heart disease!

A

Excess LDL

41
Q

The body makes enough ___ on own – don’t need from food! (not essential)

A

Cholesterol

42
Q

The excess Cholesterol comes from what?

A

Comes from animal products only!

43
Q

compounds that help regulate many vital body processes

A

Vitamins

44
Q

(body does not store – flushed out by urine_ – need daily! – Non-toxic! (C and all B’s)

A

Water-Soluble

45
Q

(body does store –don’t need much – stored in fatty tissue) – do not need daily - excess can be toxic (A,D,E,K)

A

Fat-soluble

46
Q

two types of vitamins?

A

Water soluble and fat soluble

47
Q

Function of the vitamins?

A

helps regulate the digestion, absorption, and metabolism of other nutrients

48
Q

substances the body cannot manufacture

A

Minerals

49
Q

Examples of minerals

A

Calcium, Iron, Zinc, etc.

50
Q

Functions of minerals

A

help form healthy bones and teeth

51
Q

Water functions

A

1) Hydration
2) Carries waste products
3) Digestion, etc

52
Q

*ESSENTIAL in ____ amounts – ___ glasses per day! *Or ___ your bodyweight in ounces!

A

Large, 8-12, half

53
Q

*No single ____ provides all nutrients your body needs!

A

Food

54
Q

You need a what diet?

A

You need a *Balanced diet

55
Q

You need a what of foods?

A

Variety

56
Q

Hippocrates 400BC

A

“Let food be thy medicine and medicine be thy food”

57
Q

Top 6 things to avoid/minimize in your diet!

A

Packaged refined/processed foods
Meat – especially processed!
Chips
Soda and other sugary drinks!
Refined sugar
Fried foods

58
Q

Why to avoid the bad things your diet?

A

All high in fat, sugar, salt, and preservatives and high in calories – **(4 worst things found in food!)

59
Q

most important meal of the day

A

Breakfast

60
Q

Why is breakfast the most important meal of the day?

A

Fuel tank (stomach) empty – needs energy!
Reduces fatigue
Perform better mentally (school or work)
Helps maintain healthy weight

61
Q

Guides to eating out

A

Eat sensible portion sizes!
Avoid – fried foods and saturated fats! (Meat/dairy)
Avoid Fast food!!

62
Q

A person who eats plant-based foods

A

Vegetarian

63
Q

Reasons why people chose vegetarianism:

A

Religion/Culture
Unethical treatment of slaughtered animals
*Health reasons (reduces risk of cardiovascular disease, diabetes and cancers)

64
Q

Four major types of Vegetarians:

A

Lacto – eat dairy and plant - based
Ovo – eat eggs and plant - based
Lacto – Ovo: eat dairy and eggs and plant based
Vegan – eat food from plant-based sources only!

65
Q

Hazards of eating meat:

A

Extremely high in saturated fats (leads to cardiovascular diseases, and atherosclerosis)
Increased risk of disease (diabetes, mad cow, e-coli, cancers)
Antibiotics in meat – can create allergies, weakens immune system, can lead to sterility, and increases antibody resistance!

66
Q

Mr.B’s rule for eating

A

“If it came from a plant EAT IT, if it was made in a plant, Don’t”!

67
Q

Nutritional Labeling - law

A

Ingredients
Food Additives, sugar/fat substitutes
Nutrients
Calories

68
Q

is a condition in which the body’s immune system reacts negatively to substances in some foods
*(milk, eggs, nuts, wheat, etc.)

A

Food allergy

69
Q

is a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods
*(Dairy,lactose, gluten, etc.)

A

Food intolerance

70
Q

food poisoning (eating food contaminated with pathogens- disease causing organisms)

A

Foodborne illness

71
Q

What can cause food poisoning?

A

Bacteria

72
Q

Examples of food poisoning

A

Salmonella and E. coli

73
Q

Mostly through ____ products!

A

Animal

74
Q

What does GMO’s stand for ?

A

genetically modified organisms

75
Q

Gmo’s

A

Is an animal, plant, or microbe whose DNA has been altered using genetic engineering techniques
Used to prevent crop and food loss, and produce higher yields
Huge debate right now about health risks!
Europe does not allow them!

76
Q

Number 2 killer – USA – 18% of all deaths

A

Cancer

77
Q

1 out of every 2 ___ get cancer

A

Men

78
Q

1 out of every 3 ___ get cancer

A

Women

79
Q

How many deaths per year from cancer?

A

610,000

80
Q

Early detection of cancer is what?

A

CRUCIAL

81
Q

Warning signs of cancer

A

Fatigue or extreme tiredness that doesn’t get better with rest
Weight loss or gain of 10 pounds or more for no known reason
Swelling, lumps, or moles anywhere on the body

82
Q

Screening for cancer is what

A

Prevention

83
Q

rectal exams/colonoscopies/blood tests

A

men and women should get

84
Q

Pap smear and mammograms

A

Women should get

85
Q

prostate exam

A

Men should get

86
Q

Ways to help avoid cancer: (Lessen your chances)

A

Avoid tobacco
Avoid alcohol
Avoid saturated fat – meat
*Eat a diet rich in plant foods
(fruits, veggies) *(antioxidants – prevent cancer)

87
Q

3 factors our health is primarily dependent on?

A

Heredity (5%)
*What we put into our bodies (eat, drugs, alcohol, etc.)
*What we do with our bodies
(exercise, sleep, etc.)

88
Q

The choices we make

A

Lifestyle

89
Q

way more impact on health than heredity! (95%)

A

What we put into our bodies and what we do with our bodies

90
Q

What is found in milk?

A

antibiotics, hormones, pesticides, mucous and *prions (disease causing bacteria)

91
Q

Allergy with milk

A

Lactose intolerance

92
Q

Other problems related to milk consumption

A

Respiratory problems
Arthritis
Infantile diabetes– type 1

93
Q

Top 5 risk factors for disease:

A

*Aging
Poor nutrition (obesity)
Tobacco use
Alcohol use
Lack of exercise

94
Q

Top 6 causes of death – USA

A

Cardiovascular disease – (diet)
Cancer (smoking, diet, alcohol)
*Accidents/Injuries
Respiratory diseases (smoking)
Stroke (diet)
Diabetes (diet)

95
Q

2022 – 3.2 million deaths in USA - How many are lifestyle?

A

2 million

96
Q

What was God’s original diet in the Garden of Eden?

A

Genesis speaks of a diet of fruits, grains, nuts, and legumes.

97
Q

After sin God introduced the ‘herb of the field’ =

A

Vegtables

98
Q

After the flood: ___ was allowed to be consumed.WHY?

A

Meat. All the plants were dead or not there.

99
Q

What happened to man’s lifespan after the flood?

A

Lifespan greatly reduced/decreased

Health (9 decks)

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