Nutrition Flashcards
1
Q
3 nutrients that supply us with energy
A
- Carbohydrates
- Protein
- Fats
2
Q
Which nutrients have the same calories per gram
A
-Carbohydrates and proteins
3
Q
Why are complex carbohydrates called complex (what makes them different from the simple ones)
A
-Are longer/harder to digest
4
Q
Which nutrient should you get no more than 30% of your daily calories from each day
A
Fat
5
Q
List 2 ways fiber helps us stay healthy
A
- Digestion
- Gives us a sense of feeling full
6
Q
What types of vitamins are there
A
- Water soluble
- Fat soluble
7
Q
All animal fats have this harmful substance that may clog arteries
A
Cholesterol
8
Q
This nutrient is made of chains of amino acids
A
Protein
9
Q
What is the message that has been pushed to solve the obesity epidemic
A
Eat less and move more
10
Q
What are not going to do
A
We are not going to exercise our way out of the obesity problem
11
Q
How did the fitness membership and obesity rate change between 1980-2000
A
They both doubled
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
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
14
Q
What is the heart of the obesity problem
A
The food industry
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
16
Q
How does soda effect obesity risk
A
Each daily soda increases obesity risk by 60 %
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
18
Q
How have Americans changed their intake of sugar from 1977
A
Since 1977, Americans have double their daily intake of sugar
19
Q
Metabolic diseases related to sugar
A
- Diabetes
- Heart disease
- Lipid problems
- Strokes
- Cancer
20
Q
What is one of insulin’s jonbs
A
To turn sugar (extra blood sugar) into fat
21
Q
How can insulin effect he brain
A
It can block the brain’s ability to perceive fullness/receive full signal
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
23
Q
Processed starches examples
A
-White bread, rice, and potato products (fires, chips, hash brown, mashed potatos)
24
Q
What happens to processed starches in the digestive tract
A
They are digested into glucose in an instant in the digestive tract
25
What is the daily allowance of added sugar by the American Heart Associated and how many do Americans take
- No more than 6-9 teaspoons
| - Americans usually have 41 teaspoons
26
How many rats chose sugar water over cocaine
40 out of 43
27
What does the rat cocaine experiment suggest
-Sugar is as addictive as cocaine or heroin
28
What dis Bill Clinton say about Americs
"America is insufficiently alter to the damage we are doing to our collective health by too much sugar intake"
29
What is the main problem in our society caused by the food industry
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
30
What is the government doing about the food industry
Government subsidized the industry/foods that are making us sick and also sets standards for school lunches for our kids
31
School lunch regulations
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
32
Common risks of gastric bypass surgery
Excess bleeding, infection, blood clots, ulcers, hernia, gallstones, gastrointestinal leaks and death
33
After gastric bypass regain weight within ____ months
30 percent of patients gain the weight within 24 months
34
At our current rate what percent of Americans will be overweight or obese in 2 decades
95% of Americans will be obese in 2 decades
35
How many Americans have diabetes
1 in every 3 Americans
36
What is the fed up challenge
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
37
RDA ( recommended daily allowance) for carbohydrates fats and proteins
Carbohydrates: 50% or more
Proteins: 15 % or more
Fats: 30% or less
38
What are 6 essential nutrients
- Carbohydrtes
- Fats
- Proteins
- Vitamins
- Minerals
- Water
39
What essential nutrients give us energy and calories
- Carbohydrates
- Fats
- Proteins
40
Nutrition
The science of food and the ways in which a body uses food.
41
Nutrients
Substances in food that provide energy or help form body tissues. They are necessary for life and growth.
42
What is a calorie and how many does each of the nutrients with calories have
A unit of measurement for energy
Carbs – 4 cal/gram
Protein – 4 cal/gram
FATS - 9 cal/gram
43
Simple carbohydrates
Simple sugars do not need to be broken down in the metabolic process
44
Complex carbohydrates
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.
45
What type of carbs are we able to use faster and easier after eating them
Simple
46
What percent should carbohydrates take up of daily calories and why
50% or more
| They are a major source of energy and also help repair tissues.
47
What is dietary fiber
It is a complex carbohydrate but it is not digested. It is made up of the parts of plants we cannot digest.
48
Why does fiber do
Helps speed up food moving through the digestive tract. It prevents constipation and makes a person feel full
49
What do high fiber diets help prevent
Colon cancer
50
What kinds of foods is fiber found in
Fruits, vegetables, grains and beans
51
Why do we need fat
```
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
```
52
What fat do we want to avoid
Saturated fat
53
Saturated fat
-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
54
Unsaturated fat
-Liquid fat
| Is liquid at room temperature and is from plant sources like veg. oil, corn oil, peanut oil. It is cholesterol free.
55
Trans fats
Hydrogenated oils (trans fats) are vegetable oils that have been altered to make them more useful in commercial food processing – they are solid oils
56
Where is trans fat
Found in margarine, chips, cookies, and other snack foods.
57
What can hydrogenated oils do
Raise blood cholesterol levels as much as saturated fats
58
What is Cholesterol
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.
59
What is HDL
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.
60
What is LDL
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.
61
Proteins
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
62
Complete proteins
| what is is it and where is it found
Contain all 9 essential amino acids
| Meat, poultry, fish and milk products – complete proteins
63
Incomplete proteins
Contain only some of the 9 essential amino acids
64
Vitamins
Compounds that help regulate certain chemical reactions in the body. Only vitamins the body makes are D and K.
65
Fat soluble vitamins
(dissolves in fat) – A,D,E and K – can be stored in fat.
66
Water soluble vitamins
Cannot be stored in the body, must be taken regularly in diet or by supplement. Any excess is excreted in urine.
67
Minerals
Naturally occurring substances that contribute to the normal functioning of the body. Helps to build structural components of the body.
68
Macro minerals
calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur
69
What is sodium
An electrolyte (electronically charged particle)
70
Trace mineral
Iron, can be supplemented
71
What percent water is people
60-70%
72
What is dehydration
When the amount of water excreted exceeds the amount of water taken in.
73
How is water excreted
- Urination
- Sweat
- caffeine? Alcohol? Vomiting? Diarrhea?
74
What is a sign of heat exhaustion
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
RDA
Carbohydrates 50% or more
Proteins 15% or more
Fats 30% or LESS
76
Whole vs refined grains
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
What are legumes
Beans and peas that can be used as a protein source
78
What is glycogen
An energy storage molecule. A form of blood sugar in the liver and muscles
79
What nutrients do teens usually not get enough of
Fiber maybe calcium
80
Why do teens need more milk products than other age groups
Our bones are still growing, so we need more calcium, which is in milk products
81
What nutrient deficiencies can develop without calcium
Bones are porous and easier to break and oestoporosis
82
What happens if you don't get enough iron
Anemia
83
What happens if you eat too much salt
High blood pressure and heart disease
84
Why do you eat
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
What is appetite
The desire, rather than the need, to eat certain foods
86
Overweight and obesity
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
Health risks associated with overweight/obesity
```
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
Body composition
The proportion of body weight that is made up of fat tissue compared to lean tissue
89
Ideal body weight
- 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
Problems with American Diet
Large portion sizes
Easy access to food
High fat, high sugar foods are popular
Fast paced society
91
Pear shape
Excess fat below the waist in the hips and thighs
92
Apple shape-
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
What can a low weight result from
may result from an illness, eating too little, exercising too much, or may be due to heredity.
94
How should you gain weight
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
Eating disordera
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
Abnormal eating patterns
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
Anorexia nervosa
```
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
Signs and symptoms of anorexia nervosa
```
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
Bulimia nervous
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
Bulimia nervosa symptoms and signs
```
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
Effects of Bulimia
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
Binge eating disorder
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
What causes eating disorders
```
Media
Models
Family
Friends
Control
Other mental disorders
May run in families
```
104
Treatment of eating disorders
Medical, psychological,
and nutritional therapy
Family counseling
105
What is BMR
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
What is BMI
An index of weight in relation to height that is used to assess healthy body weight
107
Each year what percentage of American men and what percent American women try to lose weight
Women: 44%
Men: 29%
108
Summarize why appetite is more likely to lead to overeating than hunger is
You have appetite more often . Hunger only happens when you need it
109
How can heredity effect body weight
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
6. Summarize the components of a healthy weight management plan
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
. What are the different weight loss practices and why are they dangerous?
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
The only safe and reliable way to lose weight is
To balance food intake, exercise and change your habits that lead to weight gain
113
What percent of the population do the magazine cover people represent
less than 1%
114
What eating disorder involves extreme weight loss
Anorexia nervosa
115
What are some signs and symptoms of these different eating disorders?
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
List 5 dangers of eating disorders.
-Hair loss
-Dental problems
-Broken blood vessels in the face and eyes
-Dry, scaly skin
• severe dehydration
117
Describe how you could help a friend you think is developing an eating disorder
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
What is a food allergy and what are some common causes of food allergies?
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
What are three of the most common digestive disorders
Flatulence
Diarrhea
Constipation
120
Flatulence
Build up from gas and makes you feel bloated
121
Diarrhea
Frequent watery stools. Occasional occurrences of watery stools can
be normal.
122
Constipation
Difficulty in having bowel movements or is having dry, hard
| stools.
123
What are food intolerances and give an example.
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
What are food-borne illnesses?
An illness caused by eating or drinking a food that contains a toxin or disease-causing microorganism.
125
How many people each year suffer from food-borne illnesses
76 million
126
What are some things you can do to prevent food-borne illnesses
Wash your hands and the vegetables and fruits you eat. Keep your cooking space and utilities
clean.
127
Eating disorder in which someone eats complulsively without purging in any way
- Binge eating
128
Eating disorder where someone fears gaining weight-
Anorexia
129
Uncomfortable stomach sensation tired, headache, thirst-
Hunger
130
Which eating disorder involves both binging and purging
Bulimia
131
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
constipation
132
Illness caused by food usually from e-coli or salmonella
Food borne illness
133
Loose teeth and constant stomach pain is a symptom of this-
Bulimia
134
To eat a very large amount of food in a short amount of time-
A binge
135
This over the counter pill makes the user have a bowel movement before food can be properly digested-
Laxative
136
Food———- may cause runny nose and itchy eyes-
Allergies like tree nuts, shellfish,
137
The desire to eat certain foods
Appetite
138
The kind of diet to cause a person to miss out on needed nutrients. -
Fad diet
139
To be above the healthy weight range by no more than 5 BMI points-
Overweight
140
Diarrhea can be cause by any of these four things-
Bacteria, a virus, food intolerance, laxatives
141
Percentage of body fat compared to lean tissue-
Body compositions
142
When bacteria or allergens from one food comes in contact with another food-
Cross contamination
143
An eating disorder often disrupts a person’s hormones that often stops what and why
Lack of fat stops hormone growthperiods/menstral cycles
144
Loose and watery bowel movements are called what
Diarrhea
145
When it comes to eating disorders a purge might include these three- v
Vomiting, laxatives, over exercising
146
A really really serious food allergy may cause this
Swelling of the lips and swelling of the throat and difficulty breathing.
Anaphylaxis shock
147
What is a serving of dairy
1 cup
148
What is a serving of grains
1 piece of bread or 1 cup of oats
149
What is a serving of fruits or vegetables
1 cup
150
What is a serving of protein
3oz
151
What is the name for people who eat no or few animal products
Vegan or vegetarian
152
What type of protein is steak
Complete
153
Refined foods and poor nutrition linked to this
Type 2 diabetes
154
What kinda of food is trans fat in
Margarine
Chips
Cookies
Snack foods
155
Complete proteins are usually in what
Almost always animal products
156
Incomplete proteins are usually in what
Plant products- not soybean
157
Water soluable vitamins
B and C
158
What vitamins are fat soluble
A, D, E, K
159
What percent of calories of each calorie nutrient should you get
Carbohydrates- 50 percent or more
Fat- 15 or LESS
Protein- 15 percent or more
160
Legumes examples and what do they have
Peas and bean that have protein
