Terms Flashcards
Complete Protein
- contains all essential amino acids
- comes from an animal source
What are the six groups of nutrients?
- protein
- carbohydrates
- fats
- vitamins
- minerals
- water
Incomplete Protein
- doesn’t contain all essential amino acids
- comes from a vegetable source
Functions of Protein (3)
- builds and repairs muscle tissue
- promotes growth
- supplies energy when fat and carb intake is low
Deficiency Disease of Protein
Kwashiorkor
Sources of Protein
- meat
- beans
- milk
Types of Carbohydrates
Starches - provide energy
Sugars - provide energy
Fibers - aid in digestion and elimination
Functions of Carbohydrates (3)
- provide energy
- fiber digestion and elimination
- spares protein
Deficiencies of Carbohydrates
- lack of energy
- constipation
Sources of carbohydrates
- milk
- fruit
- vegetables
- rice
Saturated Fats
- raises LDL in bloodstream
- solid at room temp
- most from animal sources
Unsaturated Fats
- doesn’t raise LDL in bloodstream
- liquid at room temp
- most from vegetable sources
Functions of Fats (6)
- concentrated energy
- carries fat soluble vitamins
- keeps body warm
- protects organs from injury
- promotes healthy skin
- adds flavor to meals
Sources of Fat
- meat
- milk products
- fat
- oils
- sweets
Fat Soluble Vitamins
ADEK
Water Soluble Vitamins
B1,B2,B3,C
Functions of Vitamin A
- prevents night blindness
- keeps eye tissue healthy
Vitamin A Deficiency
- night blindness
Sources of Vitamin A
- dark green, orange, and red vegetables
Vitamin D
- sunshine vitamin
Functions of Vitamin D
- works with calcium and phosphorus to build healthy and strong bones and teeth
Vitamin D Deficiency
- rickets
Sources of Vitamin D
- milk and sunshine
Function of Vitamin E
- prevents destruction of red blood cells
Sources of Vitamin E
- breads
- fruits
- vegetables
- fats
- meats
Functions of Vitamin K
- helps blood to clot
- prevents severe bleeding
Sources of Vitamin K
- dark green, leafy vegetables
- egg yolks
- cabbage family
Vitamin B1
Thiamine
Functions of Vitamin B1
- turns carbs into energy
- neeeded for muscle coordination and healthy nervous system
Vitamin B1 Deficiency
Beriberi
Sources of Vitamin B1
- enriched breads
- dried beans
- pork
Vitamin B2
Riboflavin
Functions of Vitamin B2
- keeps area around eyes/mouth healthy
- helps resist infection
Vitamin B2 Deficiency
- dry cracked skin around mouth, eyes, and nose
Sources of Vitamin B2
- enriched breads
- milk
- meats
Vitamin B3
Niacin
Functions of Vitamin B3
- healthy nervous system
- healthy skin
Vitamin B3 Deficiency
- Pellagra
Sources of Vitamin B3
- enriched and whole grain breads
- meats
- peanuts
Vitamin C
Ascorbic Acid
Functions of Vitamin C
- helps body resist infections
- healthy teeth and gums
Vitamin C Deficiency
- scurvy
Sources of Vitamin C
- citrus fruits
- fruits
- vegetables
Function of Calcium
- build strong bones and teeth
Calcium Deficiency
- rickets and osteoporosis
Sources of Calcium
- milk
- milk products
- spinach
- broccoli
Phosphorus
- works with calcium to build strong and healthy bones and teeth
Sources of Phosphorus
- meat/poultry
- fish
- eggs
- nuts
Flourine
- hardens teeth
Floruine Deficiency
- tooth decay
Sources of Flourine
- toothpaste and mouthwash
- treated water
Functions of Iron
- helps in formation of red blood cells
- carries oxygen to cells
Iron Deficiency
- anemia
Sources of Iron
- red meats
- liver
- egg yolks
- whole grains
- dried beans
Functions of Iodine
- helps control work of thyroid gland which controls metabollic rate
Iodine Deficiency
- goiter
Sources of Iodine
- salt
- seafood
Functions of Water
- regulates body temp
- rids body of toxins
- regulates body processes
Water Deficiency
- dry mouth
- dehydration
Empty Calorie Foods
- low in nutritional value
- high in calories
Calorie Dense Foods
- high in calories
- low in nutrional value
Nutrient Dense Foods
- high in nutritional value
Combination Foods
- foods in 2 or more food groups
Condiments
- foods that add flavor or seasoning to other foods
Pasteurized
- heat process required by law
- removes most bacteria
Homogenized
- not required by law
- blends fat and milk and eliminates seperation
Lavoisier
- father of nutrition
