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C458: Health, Fitness, and Wellness > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Identify

Nutrients that are required in small quantities

A

micronutrients

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2
Q

Identify

Nutrients that are required in large quantities

A

macronutrients

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3
Q

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

A

4 calories of energy

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4
Q

Identify

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

A

carbohydrates

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5
Q

Identify

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

A

Complex carbohydrates

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6
Q

Identify

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

A

simple carbohydrates

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7
Q

How much energy can you get from 1 gram of protein

A

4 calories per gram consumed

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8
Q

How much energy can you get from 1 gram of fats

A

9 calories per gram consumed

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9
Q

Identify

make hormones and surround nerves needed for growth and development

A

fats

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10
Q

Identify

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

A

fats

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11
Q

Identify

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

A

fats

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12
Q

Identify

found in every cell in the body

A

protein

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13
Q

Identify

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

A

protein

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14
Q

Identify

  • 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
A

Unsaturated fats

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15
Q

Identify

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

A

Saturated fats

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16
Q

Identify

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

A

Trans fats

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17
Q

Identify

non-digestible form of carbohydrate

A

fiber

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18
Q

Identify

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

A

unsaturated fats

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19
Q

Identify

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

A

saturated fats

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20
Q

Identify

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

A

trans fats

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21
Q

Identify

can dissolve in water

Vitamin

A

water-soluble vitamin

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22
Q

Identify

do not dissolve in water

Vitamin

A

fat-soluble vitamin

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23
Q

Identify

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

Vitamin

A

water-soluble vitamin

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24
Q

Identify

They need fat in order to be absorbed

Vitamin

A

fat-soluble vitamin

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25
Q

Identify

They are stored in the liver and in other fatty tissues for future use

Vitamin

A

fat-soluble vitamin

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26
Q

Identify

what are the fat soluble vitamins

Vitamin

A
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
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27
Q

Identify

what are the water-soluble vitamins

Vitamin

A
  • B-vitamin complex
  • Vitamin C
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28
Q

Identify

  • vitamin that helps with vision health
  • protects the body tissue from damage

Vitamin

A

Vitamin A

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29
Q

Identify

vitamin that the body obtain or make energy from the food eaten

Vitamin

A

B Vitamins

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30
Q

Identify

needed for the formation of red blood cells

Vitamin

A

Vitamin B-12

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31
Q

Identify

essential for brain function

Vitamin

A

B Vitamins

32
Q

Identify

Important for skin, bones, and connective tissue

Vitamin

A

Vitamin C

33
Q

Identify

helps the body absorb calcium and is essential for bone development

Vitamin

A
  • Vitamin C
  • Vitamin D
34
Q

Identify

  • protects the body tissue from damage
  • keeps immune system strong
  • supports the formation of blood cells

Vitamin

A

Vitamin E

35
Q

Identify

helps the body make proteins for healthy bones, tissues, and blood clotting

Vitamin

A

Vitamin K

36
Q

Identify

only available from eating animal protein

Vitamin

A

Vitamin B-12

37
Q

Identify

produced by your body with exposure to sunlight

Vitamin

A

Vitamin D

38
Q

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

A

minerals

39
Q

Identify

  • Blood vessel contraction
  • proper structure and function of bones and teeth
  • muscle contraction

Mineral

A

Calcium

40
Q

Identify

  • found in red blood cells
  • helps provide oxygen to the cells, tissues, and organs; assists in the creation of certain hormones

Mineral

A

Iron

41
Q

Identify

  • Electrolyte that aids fluid balance and maintenance of blood pressure
  • needed for muscle function

Mineral

A

Sodium

42
Q

Identify

  • Electrolyte that maintains fluid status in cells
  • helps with nerve transmission
  • muscle function

Mineral

A

Potassium

43
Q

Vitamins are created by what?

A

animals and plants

44
Q

Identify

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

A

MyPlate

45
Q

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

A

Vegetarian

46
Q

Identify

Restricts all flesh foods; eats eggs and dairy products

Vegetarianism

A

Lacto-ovo vegetarian

47
Q

Identify

Restricts all flesh foods; drinks milk and eats milk products

Vegetarianism

A

Lacto-vegetarian

48
Q

Identify

Restricts all flesh foods; eats eggs

Vegetarianism

A

Ovo-vegetarian

49
Q

Identify

Restricts all flesh foods and their products; may also restrict honey

Vegetarianism

A

Vegan

50
Q

Identify

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

Vegetarianism

A

Raw vegan

51
Q

Identify

Focus on limiting the percentage of calories from fats

Diet

A

Low-fat

52
Q

Identify

Focus on weight loss by restricting the total number of calories from all sources of macronutrients

Diet

A

Low-calorie

53
Q

Identify

Focus on consuming more protein

Diet

A

High-protein

54
Q

Identify

Focus on restricting calories and grams of carbohydrates

Diet

A

Low-carbohydrate

55
Q

Identify

to control blood glucose (sugar) levels

Diet

A

Diabetic Diet

56
Q

Identify

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

Diet

A

Celiac Diet (Gluten-Free)

57
Q

Identify

avoids certain foods based on texture, smell, and taste

Diet

A

food selectivity

58
Q

Identify

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

anaphylaxis

59
Q

Identify

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

A

Food Allergy

60
Q

Identify

Main symptoms include bloating, gas, and gastrointestinal symptoms

A

Food Intolerance

61
Q

Identify

These can be fatal

A

Food Allergy

62
Q

Identify

Common foods that cause a reaction are eggs and peanuts

A

Food Allergy

63
Q

Identify

Reactions are triggered by the immune system

A

Food Allergy

64
Q

Identify

Reactions are triggered by a chemical reaction

A

Food Intolerance

65
Q

Identify

caused by a chemical reaction to a specific type of food

A

Food intolerance

66
Q

Identify

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

A

Food allergies

67
Q

Identify

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

A

BMI (body mass index)

68
Q

How to calculate BMI

A

weight x 703 ÷ height^2 (in inches)

69
Q

BMI for underweight

A

< 18.5

70
Q

BMI for healthy weight

A

18.5–24.9

71
Q

BMI for overweight

A

25.0–29.9

72
Q

BMI for obese

A

> 30.0

73
Q

BMI does not measure what?

A

body fat

74
Q

Identify

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

A

National School Lunch Program (NSLP)

75
Q

Identify

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

A

National Breakfast Program (NBP)

76
Q

Identify

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

A

CDC Healthy Schools

77
Q

Identify

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

A

Team Nutrition

C458: Health, Fitness, and Wellness (2 decks)

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