Nutrition Flashcards by Dani Marco

Identify

Nutrients that are required in small quantities

micronutrients

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Nutrients that are required in large quantities

macronutrients

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How much energy can you get from 1 gram of carbohydrates?

4 calories of energy

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provide a quick source of energy that your body uses for your cells, tissues, and organs

carbohydrates

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tend to be starchy because the links are much longer and harder to break apart

Complex carbohydrates

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only have a few links in the chain, they are easily dissolved and taste sweet

simple carbohydrates

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How much energy can you get from 1 gram of protein

4 calories per gram consumed

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How much energy can you get from 1 gram of fats

9 calories per gram consumed

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make hormones and surround nerves needed for growth and development

fats

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provide essential fats that the body needs but cannot make (e.g., omega-3)

fats

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help the body absorb fat-soluble vitamins—A, D, E, and K

fats

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found in every cell in the body

protein

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Your body needs ________ from the foods you eat to build and maintain bones, muscles, cartilage, blood, and skin

protein

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considered “good” fats and can promote health if eaten in the right amounts
tend to be liquid at room temperature and are known as oils

Unsaturated fats

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tend to be solid at room temperature and are naturally found in foods

Saturated fats

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are typically solid at room temperature and are added during the processing of foods

Trans fats

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non-digestible form of carbohydrate

fiber

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type of fats that include fish, nuts, and most vegetable oils

unsaturated fats

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types of fats that include butter, meat fats, many processed foods, and coconut and palm oils

saturated fats

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types of fats that include stick margarine, shortening, and many other processed foods

trans fats

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can dissolve in water

Vitamin

water-soluble vitamin

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do not dissolve in water

Vitamin

fat-soluble vitamin

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It is carried through the body to the body tissues but cannot be stored in the body

Vitamin

water-soluble vitamin

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They need fat in order to be absorbed

Vitamin

fat-soluble vitamin

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# Identify They are stored in the liver and in other fatty tissues for future use | Vitamin

fat-soluble vitamin

# Identify what are the fat soluble vitamins | Vitamin

* Vitamin A * Vitamin D * Vitamin E * Vitamin K

# Identify what are the water-soluble vitamins | Vitamin

* B-vitamin complex * Vitamin C

# Identify * vitamin that helps with vision health * protects the body tissue from damage | Vitamin

Vitamin A

# Identify vitamin that the body obtain or make energy from the food eaten | Vitamin

B Vitamins

# Identify needed for the formation of red blood cells | Vitamin

Vitamin B-12

# Identify essential for **brain function** | Vitamin

B Vitamins

# Identify Important for skin, bones, and connective tissue | Vitamin

Vitamin C

# Identify helps the body **absorb calcium** and is essential for **bone development** | Vitamin

* Vitamin C * Vitamin D

# Identify * protects the body tissue from damage * keeps immune system strong * supports the formation of blood cells | Vitamin

Vitamin E

# Identify helps the body make proteins for healthy bones, tissues, and blood clotting | Vitamin

Vitamin K

# Identify only available from eating animal protein | Vitamin

Vitamin B-12

# Identify produced by your body with exposure to **sunlight** | Vitamin

Vitamin D

are elements that are not broken down, and they are not created by plants and animals

minerals

# Identify * Blood vessel contraction * proper structure and function of bones and teeth * muscle contraction | Mineral

Calcium

# Identify * found in red blood cells * helps provide oxygen to the cells, tissues, and organs; assists in the creation of certain hormones | Mineral

Iron

# Identify * Electrolyte that aids fluid balance and maintenance of blood pressure * needed for muscle function | Mineral

Sodium

# Identify * Electrolyte that maintains fluid status in cells * helps with nerve transmission * muscle function | Mineral

Potassium

Vitamins are created by what?

animals and plants

# Identify tool to help people visualize types of food and how these foods, in combination, make up a healthy meal

MyPlate

# Identify Restricts flesh foods such as meat (e.g., beef, pork), poultry, wild game, seafood, and fish but may **eat their products** (e.g., milk, butter, and eggs) | Vegetarianism

Vegetarian

# Identify Restricts all flesh foods; eats **eggs and dairy** products | Vegetarianism

Lacto-ovo vegetarian

# Identify Restricts all flesh foods; drinks **milk and** eats **milk products** | Vegetarianism

Lacto-vegetarian

# Identify Restricts all flesh foods; **eats eggs** | Vegetarianism

Ovo-vegetarian

# Identify Restricts all flesh foods and their products; may also restrict honey | Vegetarianism

Vegan

# Identify Eats vegetables, nuts, seeds, legumes, and sprouted grains; uncooked food consumption varies from 75% to 100% | Vegetarianism

Raw vegan

# Identify Focus on limiting the percentage of calories from fats | Diet

Low-fat

# Identify Focus on weight loss by restricting the total number of calories from all sources of macronutrients | Diet

Low-calorie

# Identify Focus on **consuming more protein** | Diet

High-protein

# Identify Focus on **restricting calories and** grams of **carbohydrates** | Diet

Low-carbohydrate

# Identify to **control blood glucose** (sugar) levels | Diet

Diabetic Diet

# Identify essential for managing signs and symptoms of celiac disease, non-celiac gluten sensitivity, and wheat allergies | Diet

Celiac Diet (Gluten-Free)

# Identify avoids certain foods based on texture, smell, and taste | Diet

food selectivity

# Identify * a severe, potentially life-threatening allergic reaction * Symptoms can affect several areas of the body, including breathing and blood circulation

anaphylaxis

# Identify Main symptoms include itching, swelling, redness, and sometimes difficulty breathing

Food Allergy

# Identify Main symptoms include bloating, gas, and gastrointestinal symptoms

Food Intolerance

# Identify These can be fatal

Food Allergy

# Identify Common foods that cause a reaction are eggs and peanuts

Food Allergy

# Identify Reactions are **triggered by** the **immune** system

Food Allergy

# Identify Reactions are **triggered by** a **chemical** reaction

Food Intolerance

# Identify caused by a chemical reaction to a specific type of food

Food intolerance

# Identify occur when the immune system overreacts to a food or beverage that has a specific food protein

Food allergies

# Identify used as a screening tool to evaluate whether an individual is overweight or obese

BMI (body mass index)

How to calculate BMI

weight x 703 ÷ height^2 (in inches)

BMI for underweight

< 18.5

BMI for healthy weight

18.5–24.9

BMI for overweight

25.0–29.9

BMI for obese

> 30.0

BMI does not measure what?

body fat

# Identify provides lunch meals and snacks based on the MyPlate guidelines to children in participating schools

National School Lunch Program (NSLP)

# Identify provides breakfast meals based on the MyPlate guidelines to children in participating schools

National Breakfast Program (NBP)

# Identify works with school systems to develop school wellness programs and policies to prevent chronic diseases and promote the health of school-aged children

CDC Healthy Schools

# Identify an initiative providing nutrition training and educational resources to schools participating in federally funded food programs

Team Nutrition