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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What are nutrients?

A

substances found in foods we need for body processes

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2
Q

What 4 things do nutrients do?

A
  1. Regulate bodily functions
  2. Promote growth
  3. Repair body tissues
  4. Obtain energy
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3
Q

What is metabolism?

A

chemical process by which body breaks down food for energy

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4
Q

What are calories?

A

unit of energy released when nutrients are burned

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5
Q

What are the 6 essential nutrients?

A
  1. Carbohydrates
  2. Fats
  3. Proteins
  4. Vitamins
  5. Minerals
  6. Water
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6
Q

Define carbohydrates

A

main source of energy for the body; includes sugars, starches and fiber

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7
Q

Define fats

A

lipids; helps the body store and use vitamins

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8
Q

Define proteins

A

nutrient needed for growth; building, repairing and maintaining body tissues

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9
Q

Define vitamins

A

chemicals essential in small amounts for normal metabolism; help the body use C/F/P.

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10
Q

Define minerals

A

regulate chemical reactions in the body.

  • Macro and trace minerals
  • Absorbed by plants from rock, sand and soil through roots
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11
Q

Water is the (most/least) essential nutrient; it is (useless/vital) to every bodily function

A

most; vital

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12
Q

Daily Calorie Intake depends upon _______, ______, and _________ .

A

age, gender, activity level

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13
Q

How many calories is in 1 pound?

A

3500

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14
Q

What is the average 14 yr old male’s daily caloric intake?

A

1800-2000

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15
Q

What is the average 14 yr old female’s daily caloric intake?

A

1600-1800

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16
Q

Carbohydrates should be _______ % of daily calories

A

50-65

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17
Q

How many calories per gram are in carbohydrates?

A

4

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18
Q

Name some examples of foods containing complex carbs

A

breads, legumes, pasta, starchy vegetables

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19
Q

Name some examples of foods with simple carbs

A

fruits, milk, vegetables; refined sugar products like cake and candy (these lack vitamins, minerals, and fiber)

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20
Q

What percent of daily calories should come from simple sugars?

A

5-10%

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21
Q

Simple sugars breakdown and metabolize ______ (slowly/quickly)

A

quickly

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22
Q

Compared to simple carbs, complex carbs take _______ to digest and are _____

A

longer; full of vitamins and minerals

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23
Q

Complex Carbohydrates are stored in _______

A

muscles

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24
Q

Name the 2 types of complex carbs

A

Starches and fibers

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25
Q

Examples of starchy carbs

A

brown rice, baked and sweet potatoes, oatmeal, brown pasta and whole grains

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26
Q

Examples of fibrous carbs

A

asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers; dark green leafy veggies

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27
Q

Whole grains contain entire grain _____: 1. ______ 2.______ 3._____

A

kernel; bran, germ, and endosperm

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28
Q

What are refined grains?

A

Grains that have been processed to remove bran and germ

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29
Q

What are the results of refining grains?

A

Shelf life increases, but removes fiber, iron, and other nutrients

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30
Q

What is fiber?

A

Part of grains and plant foods that cannot be digested

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31
Q

Examples of fiber foods

A

whole-grain products, wheat bran, cereals, fruit, veggies

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32
Q

Why is fiber important?

A
  • Prevents constipation
  • Helps control blood sugar levels
  • Lowers blood cholesterol levels
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33
Q

How much fiber should you eat per day?

A

30-35 grams

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34
Q

What percent of daily calories should come from fats?

A

Less than 30%

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35
Q

How many cals/gram in fats?

A

9

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36
Q

Fats are necessary to _______ ______

A

absorb vitamins

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37
Q

Why are fatty acids needed?

A

growth, healthy skin, production of hormones

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38
Q

Cholesterol is naturally produced by our body in the _______

A

liver

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39
Q

Describe cholesterol

A

waxy, fat-like substance found in cells of all animals

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40
Q

What are the 2 types of cholesterol?

A

HDL and LDL

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41
Q

HDL transports cholesterol from ________ to _________

A

arteries; liver

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42
Q

HDL protects against _________ in arteries

A

blockages

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43
Q

LDL carries cholesterol through _________ to _____

A

bloodstream; cells

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44
Q

LDL ______ arteries

A

clogs

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45
Q

Unsaturated fats are _____ at room temp. and are found in ______ oils

A

liquid; plant

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46
Q

Monounsaturated fats ____ LDL and ____ or ______ HDL. List examples

A

lower; maintain; raise; olive oil, peanut oil, avocados, nuts, seeds

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47
Q

Polyunsaturated fats _____ LDL. List examples.

A

lower; vegetable oils, safflower oil, corn, soy, nuts, seeds

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48
Q

Saturated fats are _____ or _____-_____ at room temp.

A

solid; semi-solid

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49
Q

Saturated fats ______ LDL cholesterol

A

raise

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50
Q

Examples of saturated fats

A

cheese, yogurt, whole milk (many other animal products)

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51
Q

Trans fats alternative names

A

partially hydrogenated oils, shortening

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52
Q

Trans fats are _____ at room temp

A

solid

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53
Q

Why are trans fats used?

A

To give food longer shelf life

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54
Q

Trans fats ____ LDL and _____ HDL

A

raise; lowers

55
Q

Examples of trans fats

A

frozen meals, fried foods, pancake mix, ground beef, puddings

56
Q

What percent of daily caloric intake should be protein?

A

10-15%

57
Q

How many calories per gram of protein?

A

4

58
Q

T/F Protein is limited to animal sources

A

True

59
Q

How many amino acids are there total? How many are essential? What does “essential” mean?

A

20 total; 9 essential, meaning body can’t manufacture them

60
Q

What are proteins used for?

A
  • building, repairing, and maintaining all body tissues
  • make hormones and components of immune system
  • form parts of muscle, hair, skin, nails, connective tissues and glands
  • used as energy source to supplement carbs and fats
61
Q

Name complete protein sources

A

steak, poultry, milk, yogurt, fish, eggs, cheese

62
Q

Name incomplete protein sources

A

legumes, nuts, seeds

63
Q

T/F Combinations of incomplete sources of protein provide complete sources of protein

A

True

64
Q

What are vitamins?

A

Organic substances derived from plants or animals

65
Q

What are vitamin functions?

A
  • regulate blood clotting
  • strengthen immune system
  • maintain healthy skin
  • helps in releasing energy from C, F, P
66
Q

Water soluble proteins pass into the _____ in digestion or disposed through ________

A

bloodstream; urination

67
Q

What vitamins are water soluble? Name examples of foods with both

A

Vitamin B= bread, fish, fruits, veggies

Vitamin C= citrus fruits, strawberries, kiwi, peppers, tomatoes

68
Q

Fat soluble vitamins dissolve in body’s _____ _______ and are ______ for later use

A

fat tissue; stored

69
Q

Name examples of fat soluble vitamins and give examples

A

Vitamin A= orange/green veggies, orange fruits
Vitamin D= egg, salmon, tuna, fortified foods like milk, soy milk, oj
Vitamin E= veggie oils, nuts, avocados, whole grains
Vitamin K= kale, spinach, broccoli

70
Q

Water soluble vitamins (are/are not) stored in the body and must be _____ daily

A

not; consumed

71
Q

What type of vitamin is C? Name its functions

A

water soluble; collagen formation, aids in wound healing, strengthens immune system

72
Q

What type of vitamin is B? Name its functions

A

water soluble; brain functions, RBC formation

73
Q

What type of vitamin is A? Name its functions.

A

fat soluble; adjust to light, bone/tooth development

74
Q

What type of vitamin is E? Name its functions

A

fat soluble; antioxidant, prevents damage to cell membrane

75
Q

What type of vitamin is D? Name its functions

A

fat soluble; hardening of bones and teeth, absorption of calcium

76
Q

What type of vitamin is K? Name its functions

A

fat soluble; normal blood clotting

77
Q

Supplements (are/are not ) necessary if your diet is balanced and nutritious

A

are not

78
Q

What does Vitamin C deficiency cause?

A

scurvy

79
Q

What does Vitamin D deficiency cause?

A

rickets

80
Q

What are symptoms of excess vitamin intake?

A

nausea, vomiting, diarrhea, rash

81
Q

How much macro minerals should you consume per day?

A

100+ milligrams/day

82
Q

Calcium is a ______; its functions =

A

mineral; builds bones and teeth, functions in muscle contractions and blood clotting; all cells need calcium

83
Q

What does sodium do? What type of thing is it?

A

It regulates and maintains balance of fluids in body; it’s a mineral

84
Q

What are trace minerals?

A

needed in very small amounts

85
Q

Name examples of trace minerals

A

iron, zinc

86
Q

Iron is a component of ______ and carries _____ through the body

A

hemoglobin; oxygen

87
Q

Low levels of iron cause_______

A

anemia

88
Q

Name examples of food with iron in them

A

seafodd, green leafy veg, lean red meats, whole-grain bread

89
Q

Zinc does what? Name examples

A

aids in functioning of immune system; aids in cell division and growth and breakdown of carbs; ex. beef, lamb, seafood, dark meat of chicken, nuts, whole grains, legumes

90
Q

Sodium regulates ______ ______ in tissues

A

fluid balance

91
Q

How many mg of sodium per day?

A

2300/day

92
Q

What does high sodium intake cause?

A

hypertension

93
Q

Examples of foods with sodium

A

beets, spinach, shrimp, artichokes, meat

94
Q

Examples of calcium rich food

A 
Milk and dairy
products, 
broccoli,
green leafy
vegetables
95
Q

Calcium helps prevent _____

A

osteoporosis

96
Q

Phosphorous is a _______. It forms _____ and _______, and is needed by _______ _____ ___ ___ _____

A

mineral; bones and teeth; every cell in the body

97
Q

Examples of food rich in phosphorous

A

found in most foods, best foods include: dairy products, meat, fish

98
Q

Potassium is a ______. It helps with ____,_____, and ______ functions

A

mineral; heart, muscle, and nervous system

99
Q

Phosphorous maintains ____ _____ in blood and tissue

A

fluid balance

100
Q

Examples of food rich in potassium

A

broccoli, potatoes (skin), citrus fruits, dried fruits, legumes

101
Q

Zinc promotes what? Name examples

A

normal growth, strong immunity, wound healing

102
Q

Examples of food with zinc

A

beef, lamb, seafood, dark meat of chicken, nuts, whole grains, legumes

103
Q

What does water do for the body?

A

Maintains/regulates normal body temp
Makes up basic part of blood
Cushions/lubricates spinal cord and joints
Helps to move oxygen, nutrients and remove waste

104
Q

How many cups of water should you drink per day?

A

8

105
Q

What is required info on nutrition labels?

A

serving size, # cals per serving, # servings in package, # cals from fat per serving, amount of diff. nutrients, % daily values for diff. nutrients

106
Q

Which nutrients should you limit?

A

Total fat, cholesterol, sodium

107
Q

_____ is low, ____ is high for % daily values

A

5% or less; 20% or more

108
Q

How many g of sugar should you consume per day?

A

less than 40

109
Q

For vitamins and minerals, aim for ____

A

100%

110
Q

Aim for ____ grams of fiber

A

30+

111
Q

What does “reduced” on a label mean?

A

contains at least 25% less of the specific nutrient compared to the usual product

112
Q

What does “calorie free” mean?

A

contains less than 5 calories per serving

113
Q

What does “Fat free & Sugar Free” mean?

A

contain less than .5 grams per serving

114
Q

What does “Low Sodium” mean?

A

140 mg or less per serving

115
Q

What are food additives? Give examples

A

Substances that are added to food products to cause desired changes & preserve foods; Ex: Monosodium glutamate, Sodium benzoate, Aspartame

116
Q

The FDA does what about food additives?

A

FDA regulates food additives and maintains a list of those proven to be safe.

117
Q

What does “enriched” mean?

A

nutrients are added back that may have been lost during processing

118
Q

What does “fortified” mean?

A

nutrients are added to a food that aren’t naturally there

119
Q

How many cups of fruit are recommended per day by gender?

A

Girls: 1.5 cups/day
Boys: 2 cups/day

120
Q

What are the benefits of fruit?

A

High in potassium, fiber, vitamin C and folate

Reduce risk of heart disease and stroke

High fiber = lower risk of heart disease, obesity and type 2 diabetes

121
Q

Subgroups of veggies?

A

Dark green, Starchy, Red and Orange, Beans and peas & Other

122
Q

How many cups of veggies are recommended per day by gender?

A

Girls: 2.5 cups/day
Boys: 3 cups/day

123
Q

What are the benefits of veggies?

A

Low in fat and calories

Cholesterol free

124
Q

This fraction of grains should be whole-grain:

A

1/2

125
Q

How much grains are recommended per day by gender?

A

Girls: 3-6 ounces
Boys: 4-8 ounces

126
Q

What are the benefits of whole grains?

A

Whole grains may reduce risk of heart disease

High in fiber may reduce constipation and help with weight management

127
Q

How much protein is recommended per day by gender?

A

Girls: 5 ounces
Boys: 6.5 ounces
Aim for 8 ounces of seafood per week

128
Q

What are the benefits of protein?

A

Good sources of B vitamins, Vitamin E, iron, zinc and magnesium

Seafood: contains omega-3 fatty acids which can help decrease risk of heart disease

129
Q

What should good dairy foods do?

A

Foods that retain calcium intake

130
Q

How many cups of dairy food should you eat per day by gender?

A

Both= 3 cups

131
Q

What are the benefits of dairy?

A

Reduce risk of Osteoporosis

Good source of calcium, potassium, vitamin D and protein

Reduce risk of cardiovascular disease, type 2 diabetes and lowers blood pressure

132
Q

Lactose Intolerant?

A

Aim to consume calcium-fortified juices, cereals, almond milk
Canned fish, collard greens, kale

133
Q

How much oil per day by gender?

A

Girls: 5 teaspoons
Boys: 6 teaspoons

134
Q

Oil facts: contains ____ cals per teaspoon

A

120; Main source of monounsaturated and polyunsaturated fat;
Major source of vitamin E

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