Nutrition Review Flashcards
What is nutrition
its the science about how the body functions and what nourishment it needs for maximum performance
what are nutrients
anemial substances that the body needs to grow, function, repair itself and produce energy
what are the 6 key nutrients?
carbohydrates protiens fats water minerals vitamins
how many calories are in one gram of:
protein
carbohydrates
fat
p- 4 cals
c- 4 cals
f- 9 cals
what nutrient is the body’s main source of energy?
carbohydrates
identify three sources of carbohydrates
fruits and veggies
grains
sugar
what nutrient provides the body with materials for growth and repair
protein
what nutrient makes up our muscles,bones,skin,nails hair and eyes?
Protein
what nutrient helps support our immune system
protein
identify 3 protein sources
meat, dairy products, seafood
if you have ab excess amount of protein stored in your body, what would it be stored as?
fat
how many of the 22 amino acids are not made by the body
9/22 of the amino acids are not made by the body
identify the difference between incomplete and complete proteins
complete: a source of protein that contains an adequate proportion of all 9 essential amino acids
incomplete: lack 1 or more essential amino acids
identify 8 functions of fat
- warmth
- increases fullness
- protects organs and bones
- absorbs vitamiins A,D,K,E
- normal growth and nerve function
- healthy skin
- energy source
- adds flavor to food
identify 3 diseases you could encounter if you intake too much fat
obesity, heart disease and numerous cancers
where is cholesterol made
liver
identify the 2 types of cholesterol
High density Lipoprotein (HDL): Picks up excess LDL and takes it back to the liver
Low density Lipoprotein (LDL): takes cholesterol from livr to wherever needed in the body
which cholesterol is bad and explain why
LDL= bad, contributes to the plaque that clogs the arteries HDL= good, helps remove the LDL from arteries
identify the types of fat and explain how they affect the body
Saturated: raises LDL levels in blood
polyunsaturated: lowers LDL and HDL
monounsaturated: lowers LDL, raises HDl
identify 2 food sources that contain saturated fat, polyunsaturated fat and monounsaturated fat
sat: whole milk, tropical oils
polyunsat: soybean oil, corn oil
monosat: peanut oil, avocados
how many servings of fruits and veggies does a 16yr old female require
7
provide two factors that determine your food choices and why
media and taste
what is the leading cause to osteoperosis
lack of calcium
why is butter better for you than margerine?
margerine contains trans fat. trans fat increases blood cholesterol levels and risk of heart disease. trans fat also lowers hdl
