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Highschool Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

3 nutrients that supply us with energy

A
  • Carbohydrates
  • Protein
  • Fats
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2
Q

Which nutrients have the same calories per gram

A

-Carbohydrates and proteins

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3
Q

Why are complex carbohydrates called complex (what makes them different from the simple ones)

A

-Are longer/harder to digest

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4
Q

Which nutrient should you get no more than 30% of your daily calories from each day

A

Fat

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5
Q

List 2 ways fiber helps us stay healthy

A
  • Digestion

- Gives us a sense of feeling full

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6
Q

What types of vitamins are there

A
  • Water soluble

- Fat soluble

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7
Q

All animal fats have this harmful substance that may clog arteries

A

Cholesterol

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8
Q

This nutrient is made of chains of amino acids

A

Protein

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9
Q

What is the message that has been pushed to solve the obesity epidemic

A

Eat less and move more

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10
Q

What are not going to do

A

We are not going to exercise our way out of the obesity problem

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11
Q

How did the fitness membership and obesity rate change between 1980-2000

A

They both doubled

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12
Q

How did Americans change a decade after the fitness memberships and obesity rate increased

A

Two thirds of Americans are either obese or overweight

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13
Q

What happens inside with 160 calories of almonds vs 160 calories of soft drink

A

Fiber in the almonds means the blood sugar does not rise as much. With soda, the bloods sugar rises dramatically and the body has no choice but to turn that extra blood sugar into fat

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14
Q

What is the heart of the obesity problem

A

The food industry

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15
Q

When have we had obesity epidemics

A

In the history of humankind, we have never had an obesity epidemic until the last 30-40 years

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16
Q

How does soda effect obesity risk

A

Each daily soda increases obesity risk by 60 %

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17
Q

How has cases of diabetes among teens changed

A

In 1980, there were 0 cases of type 2 diabetes among teens, by 2010 there were 57,638 cases

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18
Q

How have Americans changed their intake of sugar from 1977

A

Since 1977, Americans have double their daily intake of sugar

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19
Q

Metabolic diseases related to sugar

A
  • Diabetes
  • Heart disease
  • Lipid problems
  • Strokes
  • Cancer
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20
Q

What is one of insulin’s jonbs

A

To turn sugar (extra blood sugar) into fat

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21
Q

How can insulin effect he brain

A

It can block the brain’s ability to perceive fullness/receive full signal

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22
Q

How many food items are in American grocery stores and how many have added sugar

A

600,000 food items

-80% have added sugar

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23
Q

Processed starches examples

A

-White bread, rice, and potato products (fires, chips, hash brown, mashed potatos)

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24
Q

What happens to processed starches in the digestive tract

A

They are digested into glucose in an instant in the digestive tract

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25
Q

What is the daily allowance of added sugar by the American Heart Associated and how many do Americans take

A
  • No more than 6-9 teaspoons

- Americans usually have 41 teaspoons

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26
Q

How many rats chose sugar water over cocaine

A

40 out of 43

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27
Q

What does the rat cocaine experiment suggest

A

-Sugar is as addictive as cocaine or heroin

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28
Q

What dis Bill Clinton say about Americs

A

“America is insufficiently alter to the damage we are doing to our collective health by too much sugar intake”

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29
Q

What is the main problem in our society caused by the food industry

A

The food industry is feeding America highly, processed, sugary foods that are killing us, according to Dr. Hyman, this is the main problem in out society

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30
Q

What is the government doing about the food industry

A

Government subsidized the industry/foods that are making us sick and also sets standards for school lunches for our kids

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31
Q

School lunch regulations

A

Special interest groups have made it very hard for laws to pass that will benefit children and public health
-In 2012, new regulations for school lunges were introduced. They still called french fires and pizza vegetables servings to benefit the food industry

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32
Q

Common risks of gastric bypass surgery

A

Excess bleeding, infection, blood clots, ulcers, hernia, gallstones, gastrointestinal leaks and death

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33
Q

After gastric bypass regain weight within ____ months

A

30 percent of patients gain the weight within 24 months

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34
Q

At our current rate what percent of Americans will be overweight or obese in 2 decades

A

95% of Americans will be obese in 2 decades

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35
Q

How many Americans have diabetes

A

1 in every 3 Americans

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36
Q

What is the fed up challenge

A

Give up sugar for 10 days
Avoid processed foods
Steer clear of ingredients you don’t recognize
Soda and junk food aren’t the only culprits. Avoid corn syrup added sugar has many hiding places
Avoid kids menues

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37
Q

RDA ( recommended daily allowance) for carbohydrates fats and proteins

A

Carbohydrates: 50% or more
Proteins: 15 % or more
Fats: 30% or less

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38
Q

What are 6 essential nutrients

A
  • Carbohydrtes
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water
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39
Q

What essential nutrients give us energy and calories

A
  • Carbohydrates
  • Fats
  • Proteins
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40
Q

Nutrition

A

The science of food and the ways in which a body uses food.

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41
Q

Nutrients

A

Substances in food that provide energy or help form body tissues. They are necessary for life and growth.

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42
Q

What is a calorie and how many does each of the nutrients with calories have

A

A unit of measurement for energy
Carbs – 4 cal/gram
Protein – 4 cal/gram
FATS - 9 cal/gram

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43
Q

Simple carbohydrates

A

Simple sugars do not need to be broken down in the metabolic process

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44
Q

Complex carbohydrates

A

3 or more sugars attached to form long chain molecules. They need to be broken down and take time to digest and be used as energy.

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45
Q

What type of carbs are we able to use faster and easier after eating them

A

Simple

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46
Q

What percent should carbohydrates take up of daily calories and why

A

50% or more

They are a major source of energy and also help repair tissues.

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47
Q

What is dietary fiber

A

It is a complex carbohydrate but it is not digested. It is made up of the parts of plants we cannot digest.

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48
Q

Why does fiber do

A

Helps speed up food moving through the digestive tract. It prevents constipation and makes a person feel full

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49
Q

What do high fiber diets help prevent

A

Colon cancer

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50
Q

What kinds of foods is fiber found in

A

Fruits, vegetables, grains and beans

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51
Q

Why do we need fat

A 
Stores energy
Pad and protect organs
Insulate body from cold
Important ingredient in several hormones
Necessary for storage and transport of certain vitamins throughout the body
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52
Q

What fat do we want to avoid

A

Saturated fat

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53
Q

Saturated fat

A

-Solid fat
Is solid at room temperature except for coconut oil and palm oil. It clogs arteries with plaque formation and contributes to heart disease. It is animal fat, milk fat and some oil fats

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54
Q

Unsaturated fat

A

-Liquid fat

Is liquid at room temperature and is from plant sources like veg. oil, corn oil, peanut oil. It is cholesterol free.

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55
Q

Trans fats

A

Hydrogenated oils (trans fats) are vegetable oils that have been altered to make them more useful in commercial food processing – they are solid oils

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56
Q

Where is trans fat

A

Found in margarine, chips, cookies, and other snack foods.

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57
Q

What can hydrogenated oils do

A

Raise blood cholesterol levels as much as saturated fats

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58
Q

What is Cholesterol

A

A fat-like substance in some foods of animal origin. It is produced by the liver and other organs. Our bodies make all the cholesterol we need.

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59
Q

What is HDL

A

High-density lipoprotein (HDL)
Good cholesterol, carries cholesterol from blood stream to the liver, where it is broken down to be used or removed from the body.

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60
Q

What is LDL

A

Low-density lipoprotein (LDL)
Bad-cholesterol – carries chol. And other fats from the digestive system through blood to the body’s cells. Excess cholesterol builds up on the walls of blood vessels – clogged arteries result.

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61
Q

Proteins

A

Made of carbon, hydrogen and oxygen, but also contain nitrogen. Necessary for growth and repair of body tissues. Made of amino acids. There are 20 total amino acids, 11 can be made in the body, 9 others must be supplied by food: called essential amino acids

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62
Q

Complete proteins

what is is it and where is it found

A

Contain all 9 essential amino acids

Meat, poultry, fish and milk products – complete proteins

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63
Q

Incomplete proteins

A

Contain only some of the 9 essential amino acids

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64
Q

Vitamins

A

Compounds that help regulate certain chemical reactions in the body. Only vitamins the body makes are D and K.

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65
Q

Fat soluble vitamins

A

(dissolves in fat) – A,D,E and K – can be stored in fat.

66
Q

Water soluble vitamins

A

Cannot be stored in the body, must be taken regularly in diet or by supplement. Any excess is excreted in urine.

67
Q

Minerals

A

Naturally occurring substances that contribute to the normal functioning of the body. Helps to build structural components of the body.

68
Q

Macro minerals

A

calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur

69
Q

What is sodium

A

An electrolyte (electronically charged particle)

70
Q

Trace mineral

A

Iron, can be supplemented

71
Q

What percent water is people

A

60-70%

72
Q

What is dehydration

A

When the amount of water excreted exceeds the amount of water taken in.

73
Q

How is water excreted

A
  • Urination
  • Sweat
  • caffeine? Alcohol? Vomiting? Diarrhea?
74
Q

What is a sign of heat exhaustion

A

Water loss through perspiration helps cool the body. One sign of heat exhaustion is dry, hot skin. Body temperature begins to rise because the body cannot cool itself.

75
Q

RDA

A

Carbohydrates 50% or more
Proteins 15% or more
Fats 30% or LESS

76
Q

Whole vs refined grains

A

Whole grains contain the entire grain kernel. Most refined grains are enriched (certain B vitamins are added back in but fiber is not) whole grains make you feel more full

77
Q

What are legumes

A

Beans and peas that can be used as a protein source

78
Q

What is glycogen

A

An energy storage molecule. A form of blood sugar in the liver and muscles

79
Q

What nutrients do teens usually not get enough of

A

Fiber maybe calcium

80
Q

Why do teens need more milk products than other age groups

A

Our bones are still growing, so we need more calcium, which is in milk products

81
Q

What nutrient deficiencies can develop without calcium

A

Bones are porous and easier to break and oestoporosis

82
Q

What happens if you don’t get enough iron

A

Anemia

83
Q

What happens if you eat too much salt

A

High blood pressure and heart disease

84
Q

Why do you eat

A

Hunger is the body’s physical response to the need for food
Your empty stomach tells you to eat by sending messages to your brain
When you have eaten enough, other signals from the brain and digestive system make to feel full
Your stomach is about the
size of your fist

85
Q

What is appetite

A

The desire, rather than the need, to eat certain foods

86
Q

Overweight and obesity

A

Overweight- being heavy for one’s height (BMI of 25 or higher)

Obesity- the state of weighing more than 20% above your recommended body weight (BMI of 30 or higher)

87
Q

Health risks associated with overweight/obesity

A 
Heart Disease
Type 2 Diabetes
Breast, prostate, and colon cancer
Hypertension (high blood pressure)
Stroke
Liver and Gallbladder disease
Sleep Apnea and other respiratory problems
Joint problems
AND MORE!
88
Q

Body composition

A

The proportion of body weight that is made up of fat tissue compared to lean tissue

89
Q

Ideal body weight

A
  • Should be based on height and weight charts

- One way to determine your ideal weight is to calculate your BMI, an index that relates your height to your weigh

90
Q

Problems with American Diet

A

Large portion sizes
Easy access to food

High fat, high sugar foods are popular

Fast paced society

91
Q

Pear shape

A

Excess fat below the waist in the hips and thighs

92
Q

Apple shape-

A

Excess fat around and above the waist. Studies have shown that people with apple-shaped bodies are more likely to develop heart disease, high blood pressure, stroke, diabetes, and breast cancer.

93
Q

What can a low weight result from

A

may result from an illness, eating too little, exercising too much, or may be due to heredity.

94
Q

How should you gain weight

A

To gain weight, gradually increase your food intake by having meals and snacks more frequently
Choose nutritious foods high in calories
Weight training will help build muscle

95
Q

Eating disordera

A

Conditions that involve an unhealthy degree of concern about body weight and shape and may lead to efforts to control weight in unhealthy ways

  • 1 or 2 out of every 100 students will struggle with this
  • Considered a mental disorder bc people have a false body image
96
Q

Abnormal eating patterns

A

Never eating enough, dieting excessively, eating only certain types of foods, eating too much, and not responding to natural feelings of fullness or hunger

97
Q

Anorexia nervosa

A 
Extreme fear of gaining weight
Obsession with being thin
Restrict their food intake
May consume only a few hundred calories per day
Some people binge and then purge
Extreme weight loss
98
Q

Signs and symptoms of anorexia nervosa

A 
Over exercising
Preferring to eat alone
Preoccupation with calories
Loss of menstrual period for at least 3 months
Complains of being/feeling fat
Depression and anxiety
Weakness and exhaustion
Weighs themselves repeatedly
99
Q

Bulimia nervous

A

Involves frequent episodes of binge eating that are almost always followed by behaviors such as vomiting, using laxatives, fasting, or over exercising.
Consumes a large amount of calories in a short period of time usually in secret
People who suffer from bulimia are usually at a normal weight or even overweight

100
Q

Bulimia nervosa symptoms and signs

A 
Preoccupation with body weight
Blood shot eyes and sore throat
Dental problems
Irregular menstrual problems
Depression and mood swings
Feeling out of control
At least two bulimic episodes per week for at least 3 months
Frequently goes to the bathroom after meals
Regularly uses laxatives
101
Q

Effects of Bulimia

A

Constant stomach pain
Damage to a person’s stomach and kidneys
Tooth decay (from exposure to stomach acids)
“Chipmunk cheeks” when the salivary glands permanently expand from throwing up so often
Loss of periods
Loss of the mineral potassium (this can contribute to heart problems and even death)

102
Q

Binge eating disorder

A

Frequent binge eating but no purging
People who suffer from this disorder tend to be overweight
The bingeing episodes are accompanied by feelings of guilt, shame, and loss of control.

103
Q

What causes eating disorders

A 
Media
Models
Family
Friends
Control
Other mental disorders
May run in families
104
Q

Treatment of eating disorders

A

Medical, psychological,
and nutritional therapy
Family counseling

105
Q

What is BMR

A

Basal metabolic rate and it the minimum amount of energy needed to keep your alive when you are in a resting, fasting, status such as just after you wake u in the morning. BMR is different for very person

106
Q

What is BMI

A

An index of weight in relation to height that is used to assess healthy body weight

107
Q

Each year what percentage of American men and what percent American women try to lose weight

A

Women: 44%
Men: 29%

108
Q

Summarize why appetite is more likely to lead to overeating than hunger is

A

You have appetite more often . Hunger only happens when you need it

109
Q

How can heredity effect body weight

A

Heredity can affect your body weight because you inherit the genes that affect you body weight and if one of your genes controlled
in body weight if defective, then information about body fat, hunger, sautés, and activity levels may not be received correctly.
However, if you have obese parents and you exercise and eat right, then you may not be overweight.

110
Q
  1. Summarize the components of a healthy weight management plan
A

For kids, you want to stop or slow weight gain, but not lose it and allow the kids to grow into their weight. Weight loss in
children and teens is only recommended for those who’s weight causes health problems. You can manage a healthy
weight by eating “smart” (healthier) and exercising more. You can also lose fat and not muscle and eat 500 fewer
calories each day or burn 500 more calories each day

111
Q

. What are the different weight loss practices and why are they dangerous?

A

The different weight loss practices include fad diets, diet pills and surgery. Fad diets are dangerous because they
decrease your energy and you can end up gaining weight and you usually just do them in a short amount of time.
Diet pills are dangerous because they are not safe and can effect your body negatively and you usually regain the
weight once you stop taking the drug. Surgery is dangerous because you have a lot of risks going into the surgery
with what could go wrong.

112
Q

The only safe and reliable way to lose weight is

A

To balance food intake, exercise and change your habits that lead to weight gain

113
Q

What percent of the population do the magazine cover people represent

A

less than 1%

114
Q

What eating disorder involves extreme weight loss

A

Anorexia nervosa

115
Q

What are some signs and symptoms of these different eating disorders?

A

Preferring to eat alone, being overly critical about their body size and shape, thinking about food often, weighing themselves
everyday, and or eating a lot of “diet” foods. If your concerns about food or Appears have caused you problems you should
discuss with a parent or other responsible adults.

116
Q

List 5 dangers of eating disorders.

A

-Hair loss
-Dental problems
-Broken blood vessels in the face and eyes
-Dry, scaly skin
• severe dehydration

117
Q

Describe how you could help a friend you think is developing an eating disorder

A

You should encourage your friend to seek help and tell them your concerns for his or her health. If they don’t listen, tell a trusted
adult or counselor even if you are sworn to secrecy.

118
Q

What is a food allergy and what are some common causes of food allergies?

A

Food allergies are abnormal responses to a food that is triggered by the body’s immune system. Common causes is that the
immune system thinks the food is a harmful microorganism and can cause symptoms in the body like upset stomach, hives, a
runny nose, body aches, and difficulty breathing.

119
Q

What are three of the most common digestive disorders

A

Flatulence
Diarrhea
Constipation

120
Q

Flatulence

A

Build up from gas and makes you feel bloated

121
Q

Diarrhea

A

Frequent watery stools. Occasional occurrences of watery stools can
be normal.

122
Q

Constipation

A

Difficulty in having bowel movements or is having dry, hard

stools.

123
Q

What are food intolerances and give an example.

A

Food intolerances symptoms can be similar to those of a food allergy but do not
cause a specific reaction of the immune system. Lactose intolerance is an example
which is a reduced ability to digest the milk sugar lactose and can cause gas,
cramps, and diarrhea

124
Q

What are food-borne illnesses?

A

An illness caused by eating or drinking a food that contains a toxin or disease-causing microorganism.

125
Q

How many people each year suffer from food-borne illnesses

A

76 million

126
Q

What are some things you can do to prevent food-borne illnesses

A

Wash your hands and the vegetables and fruits you eat. Keep your cooking space and utilities
clean.

127
Q

Eating disorder in which someone eats complulsively without purging in any way

A
  • Binge eating
128
Q

Eating disorder where someone fears gaining weight-

A

Anorexia

129
Q

Uncomfortable stomach sensation tired, headache, thirst-

A

Hunger

130
Q

Which eating disorder involves both binging and purging

A

Bulimia

131
Q

A digestive upset usually after eating certain food and does not involve immune system- food intolerance, like lactose, gluten
Days without bowel movement, usually from lack of fiber or lack of water

A

constipation

132
Q

Illness caused by food usually from e-coli or salmonella

A

Food borne illness

133
Q

Loose teeth and constant stomach pain is a symptom of this-

A

Bulimia

134
Q

To eat a very large amount of food in a short amount of time-

A

A binge

135
Q

This over the counter pill makes the user have a bowel movement before food can be properly digested-

A

Laxative

136
Q

Food———- may cause runny nose and itchy eyes-

A

Allergies like tree nuts, shellfish,

137
Q

The desire to eat certain foods

A

Appetite

138
Q

The kind of diet to cause a person to miss out on needed nutrients. -

A

Fad diet

139
Q

To be above the healthy weight range by no more than 5 BMI points-

A

Overweight

140
Q

Diarrhea can be cause by any of these four things-

A

Bacteria, a virus, food intolerance, laxatives

141
Q

Percentage of body fat compared to lean tissue-

A

Body compositions

142
Q

When bacteria or allergens from one food comes in contact with another food-

A

Cross contamination

143
Q

An eating disorder often disrupts a person’s hormones that often stops what and why

A

Lack of fat stops hormone growthperiods/menstral cycles

144
Q

Loose and watery bowel movements are called what

A

Diarrhea

145
Q

When it comes to eating disorders a purge might include these three- v

A

Vomiting, laxatives, over exercising

146
Q

A really really serious food allergy may cause this

A

Swelling of the lips and swelling of the throat and difficulty breathing.
Anaphylaxis shock

147
Q

What is a serving of dairy

A

1 cup

148
Q

What is a serving of grains

A

1 piece of bread or 1 cup of oats

149
Q

What is a serving of fruits or vegetables

A

1 cup

150
Q

What is a serving of protein

A

3oz

151
Q

What is the name for people who eat no or few animal products

A

Vegan or vegetarian

152
Q

What type of protein is steak

A

Complete

153
Q

Refined foods and poor nutrition linked to this

A

Type 2 diabetes

154
Q

What kinda of food is trans fat in

A

Margarine
Chips
Cookies
Snack foods

155
Q

Complete proteins are usually in what

A

Almost always animal products

156
Q

Incomplete proteins are usually in what

A

Plant products- not soybean

157
Q

Water soluable vitamins

A

B and C

158
Q

What vitamins are fat soluble

A

A, D, E, K

159
Q

What percent of calories of each calorie nutrient should you get

A

Carbohydrates- 50 percent or more
Fat- 15 or LESS

Protein- 15 percent or more

160
Q

Legumes examples and what do they have

A

Peas and bean that have protein

Highschool Health (8 decks)

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